Meltdown Cardio Workout
To reach your 10-pound goal, you'll need to do at least 300 minutes of cardio and two or three strength sessions a week (in addition to following the 100% Satisfaction Diet). Couple these cardio workouts with the sculpting moves from our January 2008 issue (p. 116-123) for a fresh routine every time you head to the gym.
Speed Play
The intervals keep the intensity and calorie burn high.
| Time | What to do | Speed (mph) | RPE |
| 0:00-5:00 | Warm up | 3.5-3.8 | 4 |
| 5:00-10:00 | Walk fast | 4.0 | 6-7 |
| 10:00-12:00 | Sprint | 6.0-7.0 | 8 |
| 12:00-13:00 | Recover | 3.5-3.8 | 5-6 |
| 13:00 to 31:00 | Repeat minutes 10 through 13, 6 times | 3.5-7.0 | 5-8 |
| 31:00 to 35:00 | Cool down | 3.5-3.8 | 5 |
Total time: 35 minutes Incline Challenge
This hill workout will feel super-challenging at the start, but you'll be rewarded with flatter ground as you reach the end.
| Time | What to do | Speed (mph) | Incline | RPE (1-10) |
| 0:00-4:00 | Warm up | 3.5 | 1% | 3-4 |
| 4:00-9:00 | Climb | 3.5 | 8-10% | 6-8 |
| 9:00-10:00 | Recover | 3.5 | 2% | 4-6 |
| 10:00-16:00 | Repeat minutes 4:00-10:00 | 3.5 | 2-10% | 4-8 |
| 16:00-20:00 | Climb | 3.7 | 6-8% | 5-7 |
| 20:00-21:00 | Recover | 3.7 | 2% | 4-5 |
| 21:00-26:00 | Repeat minutes 16:00-21:00 | 3.7 | 2-8% | 4-7 |
| 26:00-29:00 | Fast climb | 4.0 | 4% | 6 |
| 29:00-30:00 | Recover | 4.0 | 2% | 4-5 |
| 30:00-38:00 | Repeat minutes 26:00-30:00 twice | 4.0 | 2-4% | 4-6 |
| 38:00-40:00 | Walk Briskly | 4.2 | 2% | 5 |
| 40:00-45:00 | Cool down | 3.0-3.5 | 1% | 3-4 |
This 60-minute workout will fly by. The secret: variety! Instead of doing hills or speed intervals, you'll do a little of both.
| Time | What to do | Speed (mph) | Incline | RPE (1-10) |
| 0:00-5:00 | Warm up | 3.0-4.0 | 1% | 3-4 |
| 5:00-10:00 | Walk briskly | 4.0-4.2 | 1% | 5-6 |
| 10:00-12:00 | Jog | 5.5 | 1% | 6-7 |
| 12:00-17:00 | Walk briskly | 4.0-4.2 | 1% | 6 |
| 17:00-19:00 | Jog | 5.5 | 1% | 6-7 |
| 19:00-22:00 | Walk briskly | 4.0-4.2 | 1% | 6 |
| 22:00-23:00 | Jog | 5.5 | 1% | 6-7 |
| 23:00-25:00 | Walk briskly | 4.0-4.2 | 1% | 6 |
| 25:00-30:00 | Climb (start at 2%, and increase the incline 1% every minute) | 3.5 | 2-6% | 6-7 |
| 30:00-32:00 | Recover | 3.5 | 2% | 5-6 |
| 32:00-37:00 | Climb (start at 4% and increase the incline 1% every minute) | 3.5 | 4-8% | 6-8 |
| 37:00-39:00 | Recover | 3.5 | 2% | 5-6 |
| 39:00-42:00 | Climb | 3.5 | 8% | 7-8 |
| 42:00-43:00 | Recover | 3.5 | 2% | 5-6 |
| 43:00-46:00 | Climb | 3.5 | 8% | 7-8 |
| 46:00-47:00 | Recover | 3.5 | 2% | 5-6 |
| 47:00-50:00 | Climb | 3.5 | 8% | 7-8 |
| 50:00-55:00 | Walk briskly | 4.0-4.2 | 2% | 6 |
| 55:00-60:00 | Cool down | 3.0-3.5 | 0% | 3-4 |
© 2008 Weider Publications, LLC, a subsidiary of
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READER COMMENTS
How many calories do you burn doing the power hour workout?
— Neti
What is RPE?
— chary
what if i am doing these at the track or in my neighborhood - no incline?
— mograce
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