CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 35 MINUTES
Fasted or fed cardio · compare
Sustainable aerobic habit
Fasted cardio has no established special fat-loss advantage when energy intake is matched. Choose the timing that improves adherence and performance; avoid hard efforts if under-fueled.
Your weekly sessions
SESSION 1 / Before or after food
Easy session A
Before or after food
- LISS steady walk — 25–35 min conversational
Cardiorespiratory system and walking leg muscles. Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
- Ankle rock — 2 × 8/side
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
SESSION 2 / Compare the timing
Easy session B
Compare the timing
- Steady aerobic cycling — 25–35 min conversational
Heart, lungs and working leg muscles. Ride at a comfortable continuous effort for 25–60 minutes, keeping a pace you can sustain.
- Wall slide — 2 × 8
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
How to progress
Try one easy morning session and one after a meal at similar pace. Compare comfort, completion and hunger; keep what works.
Recovery and weekly placement
Eat and hydrate around longer or hard training as needed; diabetes medication requires individualized advice.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
Browse all training programs