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View the original article at: http://www.origin.shape.com/fitness/bikini_body_countdown/2009/2009_bikini_body_countdown_online_exclusive_workout
2009 Bikini Body Countdown - Month 1: Online Exclusive Workout
Need some more cardio inspiration? Do this 30-minute routine once or twice a week, in addition to your other Bikini Body workouts. Follow the rate of perceived exertion, or RPE, where 1 is lying on the couch and 10 is going all-out as if you were sprinting for the bus.
30-MINUTE ROUTINE
| Time(minutes) | What to do | RPE |
| 0-5 | Warm up at a somewhat easy intensity | 4 |
| 5-6 | Increase to moderate intensity | 5-6 |
| 6-7 | Increase intensity to somewhat hard | 7-8 |
| 7-10 | Decrease to moderate intensity | 6 |
| 10-15 | Decrease to somewhat easy | 4 |
| 15-25 | Repeat minutes 5-15 once | 4-8 |
| 25-30 | Cool down | 4 |