Cardio for week 1 and week 2

This is what I do ( recommended by a personal trainer) - I like the treadmill because it is the only time I watch my recorded TV shows - 45 min flies by. Because I am not really thinking about exercise :-) But I will be adding other alternatives like the Wii, biking, jumping rope and more. Make sure you stretch after. Ab work out to follow.

Monday
Treadmill: HR 60-75% of max. after warm-up
5 min. warm-up 0% incline

1 min. jog 0% incline (5.5-6.0 pace)?
1 min. jog 1% incline (5.5-5.7 pace)?
1 min. walk 4-6% incline (3.8- 4.2 pace)?
2 min. walk 1% incline (4.2-4.4) ?
repeat 8 intervals

45 min. cardio workout monitor HR to establish pace on each interval.
Tuesday
Treadmill: HR 70-85 % of max after warm-up

5 min. warm-up
20 min.jog
10 min. 2% incline walk

Wednesday
Treadmill: HR 60-75% of max after warm-up

5-10 min. warm-up 1-2% incline
35 min. 4-6% incline walk

Thursday
Treadmill: HR 70-85% of max after warm-up

20 min.jog
10 min. walk 2% incline

Friday
Outside: HR 60-75 % of max.

cycle 1 hour. or repeat Monday workout

Saturday
Outside: HR Just move! Outside if possible

30 min. Retro walk - Brisk walk 5 min, the 2o walking lunges & 20 knee raises with a skip - repeat all 3 - 5 X
Back at the house - abs - 30 sec straight arm plank, bicycle crunches 20 each side, military sit ups with feet being held


Sunday
rest day

220- your age = max HR