How to boost your cardio endurance
Do you struggle with sticking to workout routines and consistently going to the gym? Do you lack motivation in general when it comes to fitness and then get frustrated that you don’t see results? Believe me, I’ve been there too–it felt like an endless cycle. I was at a point in my fitness journey where I had made decent progress, but not enough to feel satisfied with continued motivation. I was specifically feeling down about the amount of time it was taking me to see the results I wanted. That’s when I discovered a cardio strategy that not only boosted my endurance to help shed the extra weight, but boosted my confidence exponentially as well.
From my personal experience, consistent cardio tones you up quick–I lost around 60 pounds in 6 months by increasing my cardio and saw immediate results after only 6-weeks of discovering my cardio strategy (your waist will shrink more each week).
If you don’t know where to start on your fitness journey, just have it be this: start walking 20 minutes a day. Sounds simple right? That’s the point. In today’s blog, I’ll spill my secret cardio strategy and workout plan that can help you build cardio endurance and lose weight fast. Here’s what I’ll highlight:
Benefits of walking
12-3-30
Running
Benefits of walking
Walking is one of the easiest ways (and often an overlooked way) for women to lose weight due to it being a low-impact exercise which is good for hormone regulation given our unique cycles. I promise, you will see more results by simply walking, than any other exercise. When I started walking everyday, my life changed. It was a fun habit I didn’t know would lead me down a path (literally lol) of feeling so much more motivated, passionate, clear-minded and overall healthier.
If there’s one thing you won’t regret incorporating into your healthy lifestyle, it’s walking 20-minutes a day. Setting a realistic goal of walking just 20 minutes a day creates a “gateway habit” of you likely feeling more motivated to walk further each time, which is how I started increasing my cardio (Clear, 2018). Walking just 10K steps a day can lower your risk of obesity by 31 percent (or more) (Means, 2024, p. 219).
Hot girl walks build confidence
I learned that walking is actually so fun–it’s an easy habit that helps you build more confidence and presence in your body. I fell in love with my hot girl walks by listening to my fav tunes, enjoying the sunlight (or snow) on my skin, and strutting each stride with more passion–like I’m on a runway lol. Going with my roommates after dinner each night also made this habit more fun, which helped me get more steps in as well.
I started using walks as dedicated manifestation time to get my dream body, which is still a key ritual of mine to this day. I visualize the hottest version of myself and picture the weight physically slipping and melting off my body. While visualizing, I say these affirmations in my head:
I am the hottest and most confident version of myself
I am shrinking, my stomach is shrinking
I am releasing weight and fat
I am slimming down and toning up
Submit your name and email below to get my free hot girl walk manifestation method PDF to follow along this powerful ritual next time you go on a walk. Start incorporating daily 20-minute walks and watch how something so simple can aid in results.
12-3-30
After I started increasing my cardio by going on consistent daily walks, I started walking on the treadmill 3-4x a week and doing the 12-3-30. The 12-3-30 is a 12% incline, at the speed of 3mph, for the duration of 30 minutes (I found this exercise from Lauren Giraldo, IG: @twelvethreethirty). This is when I really started to see noticeable results of my waist and stomach shrinking. After doing this method consistently for a few weeks, I felt a huge difference in the ease of my cardio endurance and decided to challenge myself further. After completing the 12-3-30 method, I started running on the treadmill on top of that–running about an extra mile each week. This is when I discovered my passion for running which promoted not only an increase in mileage, but more weight loss results.
Running
As I mentioned, my endurance built up so solid from the 12-3-30 to the point where I was comfortable increasing my mileage time-after-time which promoted my passion for cardio, and running.
I started trail running summer of 2022 due to the profound sense of passion and motivation I had never felt before. I loved how clear-minded I felt when I entered runners high–it began to feel like I actually believed in myself and was making huge progress. Fall 2022 I ran my first 5K and placed 4th in my age group, which was a HUGE milestone for me.
I’ve done 4 races and loved each one of them. I literally became obsessed with running and would go on runs during blizzards when I lived in good ol’ Wisconsin.
Running and increasing my cardio overall helped me see the most results by burning off my fat. I already had a good foundation of muscle from CrossFit and just needed to sweat it out. At this point in my journey, by the end of 2022, I had lost another 60 pounds!
Want to shrink inches off your waist in 6-weeks? Grab my 6-week cardio plan with the routine and strategy I discovered to build up my endurance fast.
This 6-week plan is designed for anyone who wants to improve cardiovascular strength and endurance fast—especially those interested in becoming a runner, but unsure where to start.
This is a digital download, giving you instant access to my cardio strategy.
What’s Included (She’s a runner, she’s a track star 🏃♀️)
6-Week Structured Cardio Plan: This guide includes 6 pages of weekly cardio schedules, structured for Monday–Friday, with a minimum daily commitment of 30-minutes to help steadily increase cardiovascular strength and stamina.
Each day outlines the specific type of cardio to complete whether that’s on the treadmill or an outdoor walk (includes the incline, speed, and duration).
You’ll also get: Bonus cardio tips, mindset shifts for consistency, along with some of my favorite HYPE playlists to keep you motivated during the program.
This plan is perfect for you if you’re looking to:
Start your fitness journey with minimal equipment, time commitment, or prior experience.
Lose extra weight and inches off your waist through consistent cardio.
Improve cardiovascular health, strength, and endurance.
Discover motivation, confidence, and develop a genuine passion for cardio.
Feel empowered with self-love while noticing real evident results along the way.
Note: To use the product, you can simply print the PDF file or access directly on your phone through the PDF. Due to the digital nature of this product, there are no refunds.
Boost your cardio endurance today!
Stay hydrated
If you’re trying to see results, staying hydrated is absolutely crucial. I wouldn’t be able to do this much cardio without Ultima Electrolytes being a part of my daily routine. These electrolytes help me replenish my body after sweaty walks and/or runs with the 6 key electrolytes your body needs for balanced hydration. Plus, they have zero carbs, calories, or sugar. After my daily walks, I look forward to this drink as a pick me up!
Purchase through my affiliate link here, and sign up for their emails to receive 20% off in your inbox instantly!
I hope this blog post gave you some insight on how to start your fitness journey easily through boosting your cardio endurance. Don’t miss out on my 6-week cardio planreadily available for you to start today! Let’s get to movin’ and groovin’!
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