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Transformed: Week 1, Day 2 - Cardio

On Day 2 of Transformed, athlete Alicia Ziegler walks you through nutrition basics. Then, you'll get a crash course in how to perform cardio!

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Managing your nutrition

Learning about nutrition can be an intimidating process, but it's essential, particularly if you're looking to transform but have taken it too seriously in the past. Like Dymatize athlete and actress Alicia Ziegler says, good food is the cornerstone of your transformation. You just won't make good progress without putting healthy food into your body.

If you're feeling overwhelmed two days into this process, take a moment to watch Alicia's video below.

Alicia Ziegler Transformed Tip, Day 2: Managing First-Week Nutrition
Watch the video - 3:42

Transformed Cardio

Instead of hitting the weights, today you have a cardio workout. For your cardio workouts, you have a couple of options:


Your first option is to do high-intensity interval training (HIIT). Each interval should be built of a work period and a rest period. The work period should be hard. You should be going at about 85 percent of your max effort. Because the difficulty is so high, you may only be able to do about 20-30 seconds of work. That's fine. As we move through the trainer, you'll get better and better at performing longer work intervals.

During your rest intervals, slow down to about 40-50 percent. If you're performing HIIT on a treadmill, for example, your rest will be something like a fast walk or a slow jog.

Although we have treadmill HIIT listed in the workout table, you can also perform HIIT cardio on a bicycle or stepmill. Choose an open piece of equipment and get to work.

We suggest doing 8 rounds at a 1:1 work/rest ratio. That means that if you sprint for 30 seconds, you'll rest for 30 seconds. You'll continue in this pattern for another 7 rounds.

Steady-State Cardio

Instead of intervals, steady-state cardio calls for you to work continuously for 40 minutes. During this 40 minutes, you should be working at about 60 percent of your max effort. That means you should be working hard enough to be out of breath, but not so hard you can't talk.

You can perform steady-state cardio on a treadmill, bicycle, or stepmill.

Day 2: Cardio

Treadmill HIIT

8 rounds of 1:1 work/rest ratio at 85% max
Jogging-Treadmill Jogging-Treadmill


Treadmill steady-state

40 min. at 60% max
Jogging-Treadmill Jogging-Treadmill

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