Break each aerobic activity into specific workout plans. List all of the kinds of activities you will perform. These could include walking, running, or any other kind of aerobic exercise. For each activity in your fitness plan, list the day, intensity (target heart rate range or RPE), and duration.
1. Walking Fitness Plan:
- Monday: Brisk walk at a moderate intensity (RPE 4-6) for 30 minutes
- Wednesday: Power walking at a vigorous intensity (RPE 7-8) for 45 minutes
- Friday: Interval walking workout - alternate between 1 minute of fast walking and 1 minute of regular walking for 30 minutes
2. Running Fitness Plan:
- Tuesday: Easy run at a light intensity (RPE 3-4) for 40 minutes
- Thursday: Tempo run at a moderate to vigorous intensity (RPE 5-7) for 25 minutes
- Saturday: Long run at a moderate intensity (RPE 4-6) for 60 minutes
3. Cycling Fitness Plan:
- Monday: Cycling at a moderate intensity (50-70% of max heart rate) for 45 minutes
- Wednesday: Hill intervals - alternate between 1 minute of uphill cycling and 1 minute of flat cycling for 30 minutes
- Friday: Endurance ride at a moderate intensity (60-75% of max heart rate) for 60 minutes
4. Swimming Fitness Plan:
- Tuesday: Freestyle swim at a moderate intensity for 30 minutes
- Thursday: Interval swim workout - alternate between 50m sprints and 100m easy swim for 45 minutes
- Saturday: Long swim at a steady pace for 45 minutes
5. Group Exercise Fitness Plan:
- Monday: Zumba class at a high intensity for 45 minutes
- Wednesday: HIIT (High-Intensity Interval Training) class for 30 minutes
- Friday: Spinning class at a vigorous intensity for 60 minutes
6. Jump Rope Fitness Plan:
- Tuesday: Jump rope intervals - 1 minute of fast jumping followed by 1 minute of rest, repeat for 20 minutes
- Thursday: Double jump rope workout - incorporate double unders and other advanced moves for 25 minutes
- Saturday: Jump rope HIIT workout - 20 seconds of intense jumping followed by 10 seconds of rest, repeat for 15 minutes