Cardio output training consists of steady-state work done for an extended period of time. Today, you'll choose your cardio weapon of choice—the treadmill, the stair climber, or the stationary bike—and work for 40 minutes. You're not doing intervals or sprint work, so you'll keep a consistent speed for the entire workout. This type of cardio will build your work capacity and cardiovascular function, which helps you perform better. Cardio workouts will also help you burn fat so you can uncover that excellent physique.
The goal of this workout is to keep your heart rate at 130-150 beats per minute (bpm), but measuring your heart rate can be difficult without a device. If you don't have a heart rate monitor, go by feel. Your heart rate should be elevated, but you should not be so out of breath that you can't hold a steady conversation.
Don't forget that your nutrition habit for this phase is to eat every 2-4 hours. This is an essential part of the AMP trainer. If you're not fueling your body often and with healthy, whole foods, you won't see the results you're after. This habit might be difficult for the first couple of weeks, but it will soon become second nature.