Sunday...No "planned" cardio but will take leisurely walks, hikes or bike rides.
Monday...Elliptical, 60 minutes including warm up and cool down. I start at level 2 and work up to level 10, going up a level each time the song on my ipod changes, I do level 10 for two songs and then work down each level the same way. By the time I get back to level 4 or 3, I am done.
Tuesday...I run (currently 5.8 mph 2% incline) for 20 minutes and each time I run I increase that by 1 minute until I am doing 30 minutes, then I up the mph by .2 and start at 20 again...this usually takes a total of 7 weeks which includes 1 week staying at 20 minutes for both workouts and one week staying at 30 minutes. At the end of the run, I walk at 3.5-4.0 mph at an incline of 5-15% keeping my heart rate at 65% until I hit 55 minutes for a total and then I cool down.
Wednesday....No formal cardio but bike, hike or walk again. I usually try to walk for at least two hours weather permitting.
Thursday....Same as Tuesday.
Friday....Elliptical except this time I start at level 2 and when I finish level 4 (again changing levels when a song changes) I then go to level 10 for a song and then back to level 4 for a song, then level 9 for a song, etc...working my way with alternating levels going down until I hit level 4 and that is usually the end of 55 minutes and I cool down.
Saturday....I do 30 minutes of intervals running at 7mph at 2% incline for 2 minutes then walking at 3.8mph for 2 minutes. (I increase the mph by .5 if I don't reach a heart rate of 150 at least once during the 30 minutes) When that is over, I do less intense intervals of inclines, slow jogs, whatever I feel like until I hit 500 calories burned on the treadmill....I know this isn't accurate but I use it as a guage to make sure I do the same work load weekly. My treadmill does allow me to input age and weight and has a heart rate monitor so this count is probably closer to being accurate than my old one and it is usually fairly close to what my HRM says I burned.
There you have it. My cardio plan.