There is a certain level of contradiction in improving cardiovascular fitness, and that is exercising at a point beyond your personal fitness.

Meaning, when you are exercising and feeling breathless and unfit, you are improving your cardiovascular fitness.

Challenging your cardio fitness, needs to be done safely, by strengthening the capability of your body to move at speed.

Our cardio program 4 is a focus on building strength and capability in your leg muscles, so that cardiovascular exercises such as walking are more effective.

Your 3 exercises to improve your cardio fitness this week are:

Go to the 9 Minute Fitness WELLth 2023 T1 page and download Program 4.  Read the exercise instructions and watch the video for safe modifications or progressions. Press the orange button on your downloaded workout guide to play the video.

If you have any problems accessing your programs please email me on

Live well with Health and WELLth!  

Written by Anna: Nutritionist and Exercise Coach