Best Cardio Workouts
Page 8 of 20
Burn 400 Calories Without Getting Bored
Your workout will fly by if you switch up the machines you use, says Diana Maitland, training manager for Equinox Fitness Clubs in New York City. To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you’re working on a scale of 1 to 10.
| Bike | ||
| Minutes | What to Do | RPE |
| 0:00-5:00 | Warm up gradually. | 5 |
| 5:00-7:00 | Pedal steadily at about 85 RPM (level 7-10). | 5-7 |
| 7:00-8:00 | Speed up to 100 RPM (level 7-10). | 7-9 |
| 8:00-14:00 | Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast. | 5-9 |
| 14:00-15:00 | Recover for 1 minute. | 5 |
| Elliptical | ||
| Minutes | What to Do | RPE |
| 15:00-18:00 | Move at a moderate level (level 6-9). | 5-7 |
| 18:00-20:00 | Increase setting (level 14-16). | 7-9 |
| 20:00-25:00 | Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity. | 5 |
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Treadmill |
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| Minutes | What to Do | RPE |
| 25:00-27:00 | Walk briskly or jog (3.5 or 5.8 MPH). | 5-7 |
| 27:00-29:00 | Run at a quicker pace (5.8-7.0 MPH). | 7-9 |
| 29:00-33:00 | Repeat minutes 25-29. | 5-9 |
| 33:00-35:00 | Walk briskly or jog (3.5 or 5.8 MPH). | 5-7 |
| 35:00-40:00 | Cool down (3.0-4.5 MPH). | 4 |