Jadine Cleary

Hot Bod Cardio!

Jadine Cleary

Cardio literally means cardiovascular exercise - working your heart and lungs. So you must get your heart rate and your breathing up for it to be considered cardio and for it to be effective. Strolling to Starbucks (unless you're a quick stroller, or it's super far) doesn't count.

What should you do for cardio?

It is ideal to consult with a coach like myself, in order to get the best program for you - especially if you do not have an athletic background.

The following general guidelines will get you started, and I've included some sample workouts that I have found to be effective when I work one-on-one with models.

First of all, get that body moving. Generally most women need to do about 30 minutes of exercise a day. That could be walking (quickly), but you need to be moving at least that many minutes per day.

For optimal fitness and physique you need to do more than this.

What you may not know, is that when you do cardio work, you not only benefit from the calorie burning that takes place during the workout, your body will also burn increased calories for a period of time after your workout. Think of your body like an engine. Once it gets going and it is warm, it takes a while for it to cool down, and in that "humming state" you are burning more calories for a significant period of time. How long that lasts depends on how hard you workout.

I recommend a minimum of three cardio workouts a week, done first thing in the morning.


  • Your body is already in a fat burning zone, as you haven't eaten all night.
  • You get to take advantage of your body's higher metabolic rate all day, for more calorie burning.
  • Working out first thing kick starts your metabolism, so you burn food more efficiently all day.
  • There is less chance of your workouts getting missed because of a changing schedule or lack of interest that comes at the end of a busy day.

    I know, I know. It's hard enough to get up already!!

    You can do this! Once you get used to getting up it will become a part of your life. You will be so proud of yourself for doing it. And you will see results.

    If you'd like a cup of coffee before you start your cardio workout, that's even better as it will perk you up and caffeine has been shown to have a positive effect on fat burning and to increase endurance during a workout.

    You need to do a variety of cardio workouts per week to keep challenging your body.

    Some of my favourites are:

    Workout #1 - THE BURNER! (25 minutes not counting warm-up and cool-down)

         (5 min warm-up)

  • 1 min step it up to an intensity level of 5 (where your maximum is a level of 10)
  • 1 min, level 6
  • 1 min level 7
  • 1 min level 8
  • 1 min level 3 (about the same effort as your warm-up)
         (Repeat this three more times, for a total of four sets, then:)

  • 30 sec at level 10
  • 1 min easy
  • 30 sec at level 10
  • 2 min easy
  • 1 min level 7

         (5 min cool-down)

    Workout #2: STEADY STATE (35 min not counting warm-up and cool-down)

    Pick your favourite cardio machine or go for a run outside for 35-40 minutes.

    If you stay in a zone where your heart is pumping, but you can talk - and it is over 20 minutes, you burn fat.

         (5 min warm up) (fast walk)

  • Run for 35 minutes

         (5 min cool down) (walk)

    Note: if you can't run for 35 minutes straight do this endurance trick: Run for one minute and walk for three. Do this for 40 mins and you will have a great fat burning workout.

    Workout #3 INTERVALS (25 min not counting warm-up and cool-down)

         (5 min warm up)

  • 2X: 1 minute level 5 intensity / 2 minutes easy
  • 3X: 2 minutes level 7 / 1 minute easy
  • 3X: 1 minute level 8-9 / 1 minute easy
  • 2X: 30 sec level 9-10 / 2 minutes easy
  • 4 minutes at a comfortable level (intensity level 5-6)

         (5 min cool down)

    Other great ideas:
  • Spin classes. Did you know you can burn up to 800 calories in a 45 min spin class?
  • Walking/running outside. It's Summer! Get out there while you can!
  • Swimming: You can burn 240-590 calories per hour in the pool.

    If you have any questions, please send me an email.

  • Part FOUR Part SIX


    Blogs We Follow

    Cailin Hill (The Model Burnbook)

    Natalia Zurowski & Jasmine Chorley Foster (The Business Model)

    Madison Schill & Addison Gill's (Mind Over Model)

    Ania Boniecka (A n i a . B)