Tis the season to show some skin, so we're here to help with some fitness tips that you can incorporate (over the next five weeks) into your fitness plan. Week one starts with basic cardio tips from fitness expert Jim Ryno and a menu (to come) that averages about 1,200 calories a day. Be on the lookout: Over the next few weeks, LIFT will be helping to buff up different parts of the body.

Find a steady pace
Start with a 45-minute treadmill run that maintains your optimal training heart-rate zone for 35 minutes. To find that zone, first find your maximum heart rate by subtracting your age from 220. Your training heart-rate zone is the range between 65 percent and 85 percent of your maximum heart rate.

Break a sweat
Amp it up, don't be afraid to do an hour-long session (including a 5-minute warm-up, 45 minutes in the training heart-rate zone and a 10-minute cooldown).

Vary Intensity
Ryno recommends interval training (alternating high-energy exercise with periods of rest) twice a week to burn extra calories in half the time. Alternate walking and running laps during a 30-minute treadmill workout.

Mix It Up!
Get the heart pumping with 20 minutes on a stair-climber or step mill, followed by 10 minutes of jumping rope.

Stay In The Zone
Keep it up! If you want sun, substitute skating, hiking or swimming for machines!

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Podfitness 101