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 |