Day Two

Here is a workout plan to help with cardio training. Complete the warm up, then if you would like, it is a good idea complete some plyometric exercises before training (see here for plyometric exercises). Then follow with interval training, pick one type (jogging, walking or swimming). Complete with the cool down.

Warm Up- *Repeat Two Times

• Jog on Spot for 20 seconds

• Jog with Butt Kicks (bring legs back to kick butt while jogging) for 20 seconds

• Jog with High Knees (bring knees up so hip height while jogging) for 20 seconds

Interval Training 
(Source)
*the key to interval training is switching up the speed

Walking (Treadmill, Elliptical, or Outdoor)
The aim should be for a 15 minute walk. Do not try intervals unless you can comfortably walk for 15 minutes at a brisk pace. After every 2 minutes you should to a intense burst; walk fast or jog for 30 seconds, and then slow down. Keep practicing you the more fit the more time you can add to the walk (goal 30 - 60 minutes)

Jogging (Treadmill, Elliptical, or Outdoor)
Interval training for jogging is virtually the same as walking, just at a faster pace. So on an intense burst you should go into a full sprint.

Swimming
Interval training for swimming can be done when doing laps. If you aim for 20 laps, start out with breast stroke and frog kick (or whatever stroke has the lowest intensity for you) for 3 laps, then for 2 laps go into a front crawl, full speed (or whatever stroke has the highest intensity level for you). Repeat this cycle four times (more, if you add more total laps)

Cool Down

• Slow down with a very light jog (on spot), or walk 
• End with a stretch, really focus on the legs, but the rest of the body is important to stretch as well