The Cardio Workouts
By Alexa Joy Sherman
THE 10 PROGRAMS THAT FOLLOW VARY IN DURATION AND INTENSITY to deliver a quality
calorie burn every time. Most of them can be done on any type of cardio equipment
-- treadmill, stair climber, elliptical trainer, stationary bike -- unless
otherwise specified. Or, if weather permits, head outside and do the selected
program while walking, running, cross-country skiing or snowshoeing. Select
your workout based on your difficulty level in The Get Fit Fast Workout
Plan". (Times include warm-up and cool-down.)
Cruising
Work at RPE 4 for 10 min., then pick up the pace to RPE 5 for 5 min.
and finish with 10 min. at RPE 4. Total time: 35 min. Calories burned: 210*
Difficulty level: EASY
Pure Steady
Work at RPE 4-5 for 30-45 min. Total time: 40-55 min. Calories burned: 270-405
Difficulty level: EASY-MODERATE
Even Keel
On any piece of cardio equipment, work for 4 min. at RPE 4 and light
resistance/incline, then increase the resistance or incline by 1% or level,
working at RPE 5 for 4 min., then increase the resistance or incline again
and work at RPE 6 for 4 min. Return to the original resistance/incline and
repeat entire sequence 1 more time. Total time: 34 min. Calories burned: 240
Difficulty level: EASY-MODERATE
Progressive Hills
On a treadmill, work at RPE 5-6, increasing the incline 1%
every minute from 2% up to 12%, then decrease by 1% every minute to come back
down. On an elliptical or stair climber, increase the resistance 1 level every
minute, then gradually decreasing the resistance every minute to come back
down. If experienced, stay at the top level for 3-5 min. before decreasing
resistance. Total time: 31-35 min. Calories burned: 335-380
Difficulty level: MODERATE
3:2:1
Work at RPE 5 for 3 min., then RPE 6 for 2 min., then RPE 7 for 1 min.
Do 4 times total. Total time: 34 min. Calories burned: 276
Difficulty level: MODERATE
Change of Pace
Choose any 3 pieces of cardio equipment and work at RPE 5 for
10 min. on each. Total time: 40 min. Calories burned: 260
Difficulty level: MODERATE
Rolling Hills
Alternate 3 min. at RPE 5-6 with 1 min. at RPE 7. Do 5-6 times
total. Total time: 30-34 min. Calories burned: 225-270
Difficulty level: MODERATE-HARD
Fast Pace
Alternate 2 min. at RPE 4-5 with 2 min. at RPE 6-7. Do 7-8 times total.
Total time: 38-42 min. Calories burned: 260-368
Difficulty level: MODERATE-HARD
Power Burner
Work at RPE 5 for 8 min. Then, alternate 2 min. at RPE 6 with 30
seconds at RPE 8-9; do 4 times for a total of 10 min. Return to RPE 5 for 8
min., then repeat the 10-min. intervals a second time. Total time: 46 min.
Calories burned: 411
Difficulty level: HARD
In 'n' Out
Alternate 2 min. at RPE 6 with 1 min. at RPE 7-8. Do 6 times total.
Total time: 28 min. Calories burned: 232-244
Difficulty level: HARD
