Great cardio programs have four components.  They are: frequency, intensity, duration and mode.  When you put them to work for you, you will have a ticker that keeps on ticking.

First, you need to decide how often you want to work out.  We all have different schedules, and what works for me may not work for you.  You may be able to work out three days a week or maybe even five.  Once you get the days down, you need to determine time.  You want at least 20 minutes to complete a cardio workout.

Next, intensity is how hard you are going to push it.  Eighty percent of your maximum heart rate is where you want to be, so you push your heart without overexertion.  To find this number subtract your age from 220.  Then multiply that number by .80.  For example, 220-30=190.  190*.80=152.  This is your target heart rate.  Find your rate by checking your pulse for 10 seconds, and then multiply by 6.  Increase or decrease your efforts to meet this target.

Duration is the amount of time you spend working out.  You want at least 20 minutes while at your target rate.  This is important and why I am saying it twice in this article.

Finally, fitness a la mode.  No there is no ice cream eating as part of this plan, although that would boost gym memberships.  Mode in this program is for what type of workout you will be doing to meet your cardio goals.  The best cardio exercises are those that utilize major muscles groups.  For instance, walking, jogging, swimming, biking, etc., are all such exercises.

The key to these exercises is to sustain for the duration and intensity levels that you choose to get the best results.  By doing this, you are able to get the most of your time.  I personally love not doing the same thing every workout.  I choose jogging one day for my cardio and jump roping the next.

Remember there is no one routine everyone must follow.  Instead stick to the principles of frequency, intensity, duration and mode.