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Shape provides you with highly effective fitness tips and cardio workout routines to ramp up your home workout.

Follow these workout routines to increase your cardio endurance and level of fitness.

Supplement strength-training moves with 3-4 cardio workout sessions a week. (If you're new to cardio training, start with 30 minutes twice a week and gradually build up.)

Try these 4 30-minute cardio workout programs on a treadmill for a home workout or by taking your walk/run outside gauging your intensity by the Rate of Perceived Exertion (see box at right) and mixing it up by not doing the same program 2 days in a row. (You may substitute another piece of cardio equipment like an elliptical trainer or bike, as long as you follow the RPE indicated.)

If instructions say to use an incline, choose a level at which you will be able to work at the recommended RPE. For a 40-minute home workout, add the Cardio Boost option.

Fitness tips for your powerful fitness workout:

Warm-up Begin with 5 minutes of easy cardio workout at RPE 3-4, then add a few overhead arm reaches as you're finishing.
Cool-down Finish with a 5-minute gradual slowdown, bringing intensity down to RPE 3.

Fitness Workout: Steady State

5 minutes at RPE 5
20 minutes at RPE 6
5 minutes at RPE 5
Cardio boost Add 10 minutes to RPE 6 for 30 minutes total.
Calorie burn 165-450* (30 min.)/220-600 (40 min.)

Fitness Workout: Steady Climb

5 minutes at RPE 5
5 minutes at RPE 6
10 minutes at RPE 7
5 minutes at RPE 6
5 minutes at RPE 5
Cardio boost Pick any 2 of the 5-minute segments and expand them to 10 minutes.
Calorie burn 175-470 (30 min.)/230-620 (40 min.)

Fitness Workout: Double Blast

5 minutes at RPE 5
8 minutes at RPE 78
2 minutes at RPE 4
8 minutes at RPE 78
2 minutes at RPE 4
5 minutes at RPE 5
Cardio boost Repeat the 8-minute/2-minute interval 1 more time before finishing off at RPE 5.
Calorie burn 177-470 (30 min.)/238-630 (40 min.)

Fitness Workout: Hi-Intensity Hills

5 minutes at RPE 5 with treadmill flat
5 minutes at RPE 8 with treadmill on incline
5 minutes at RPE 5 with treadmill flat
5 minutes at RPE 8 with treadmill on incline
10 minutes at RPE 5 with treadmill flat
Cardio boost Add another 5 minutes RPE 5/5-minute RPE 8 segment before doing the final 10 minutes at RPE 5.
Calorie burn 175-470 (30 min.)/235-630 (40 min.)

*Calorie burns are based on a 145-pound woman and ranges for workout routines are calculated for walking on the low end and running on the high end.

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