1. Cardio workout

Release those endorphins and adrenaline - this is your cardio workout. Choose a form of cardio you like: running, biking, row machine and/or skier and just follow the program.

How to get Exerhigh:

1. 15-20 min warmup
2. 2 x 90:60 interval
3. 5 x 60:30 interval
4. 5 x 30:30 interval
5. 5 x 20:30 interval
6. 10 min cool down

Start off by warming up for 15-20 minutes, then start your intervals. "2 x 90:60" means that you do 2 intervals; work on high intensity for 90 seconds and rest 60 seconds before starting the second interval.

Download program as PDF