Mix it Up – Cardio Workout


You will never get bored with this Cardio Workout! 3 machines – 3 workouts – 40 minutes AND a ton of calories blasted! If you are a beginner work up the suggested level and always use the Rate of Perceived Exertion Scale to know how hard you are exercising!

40:00 minutes

BIKE

00:00 to 05:00 – Gradual Warm Up level 5 RPE 5
05:00 to 07:00 – Steady level 7 + RPE 6 – 8
07:00 to 08:00 – Cardio Blast level 10 + RPE 9
08:00 to 10:00 – Steady Pedal level 7 + RPE 6 – 8
10:00 to 11:00 – Cardio Blast level 10 + RPE 9
11:00 to 13:00 – Steady Pedal level 7 + RPE 6 – 8
13:00 to 14:00 – Cardio Blast level 10 + RPE 9
14:00 to 15:00 – Recovery level 5 RPE 5

 

ELIPTICAL

15:00 to 18:00 – Moderate Intensity (no incline) level 10 + RPE 6 – 8
18:00 to 20:00 – Incline Cardio Blast level 15 + RPE 9
20:00 to 23:00 – Moderate Intensity (no incline) level 10 + RPE 6 – 8
23:00 to 24:30 – Incline Cardio Blast level 15 + RPE 9
24:30 to 25:00 – Recovery level 5 RPE 5

 

TREADMILL

25:00 to 27:00 – Walk Briskly (at the break point*) 5 to 6 mph RPE 5 – 7
27:00 to 29:00 – Run 8 + mph RPE 8
29:00 to 31:00 – Walk Briskly (at the break point*) 5 to 6 mph RPE 5 – 7
31:00 to 33:00 – Run 8 + mph RPE 8
33:00 to 35:00 – Walk Briskly (at the break point*) 5 to 6 mph RPE 5 – 7
35:00 to 40:00 – Cool Down 3 mph RPE 3
(*at the point where you’re walking so fast that you want to start to jog)

Be Fit. Be Healthy. Be Happy.