### Day 2: Cardio

#### Warm-up (5-10 minutes)

- Light jogging or brisk walking
- Dynamic stretches (leg swings, arm circles, hip circles)

#### Main Workout (30-45 minutes)

**Option 1: Steady-State Cardio**

- **Running**: Maintain a moderate pace that you can sustain for the entire duration. Aim for
30-45 minutes.
- **Cycling**: Use a stationary bike or cycle outdoors at a moderate pace.
- **Swimming**: Swim continuously at a steady pace.

**Option 2: High-Intensity Interval Training (HIIT)**

- **Workout Structure**: Alternate between periods of high intensity and lower intensity or rest.
- **Example Routine**:
- Warm-up: 5 minutes of light jogging
- Interval 1: 1 minute sprint or fast run
- Recovery 1: 2 minutes of walking or slow jogging
- Repeat the interval and recovery 8-10 times
- Cool down: 5 minutes of light jogging or walking

#### Cool Down (5-10 minutes)

- Light walking to gradually lower your heart rate
- Static stretching focusing on major muscle groups (hold each stretch for 20-30 seconds):
- Hamstrings
- Quadriceps
- Calves
- Hip exors
- Shoulders
- Chest

### Additional Tips

- **Intensity**: Adjust the intensity of your cardio workout based on your tness level. If you’re new
to exercise, start with a lower intensity and gradually increase.
- **Variety**: Mix up your cardio routines to keep them interesting and to challenge di erent
muscle groups.
- **Hydration**: Drink water before, during, and after your workout, especially if you’re sweating
heavily.
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