It’s time to pick up the pace. Let’s burn some calories and make our cardio workout count. Don’t walk on the treadmill at the same pace you always do, or you’re going to get the same thing you’ve always gotten. Don’t waste your time! Try this 30 minute interval cardio workout, see and feel  the difference.

Use this rate of perceived exertion (RPR) chart to tell you how hard you are working.

 

Warm up

Treadmill – warm up for 5 minutes at a RPE of 3 working up to 6 RPE depending on your level and if you are walking or running

Elliptical

10 minutes total – start at a RPE around 6 to 8 for one minute decrease speed and recover around a RPE of 5 to 6 for one minute. Repeat this for the 10 minutes increasing to a max heart rate of 80 to 90% or RPE of around 8 to 9. You should not be able to carry on a conversation, but should be able to talk.

Rower

10 minutes total – start at a RPE around 6 to 8 for 45 sec. decrease speed and recover around a RPE of 4 to 6 or 30 to 45 sec. Repeat this for the 10 minutes increasing to a max heart rate of 80 to 90% or RPE of around 8 to 9. You should not be able to carry on a conversation, but should be able to talk.

Stepmill or Ladder

5 minutes total – start at a RPE around 6 to 8 for one minute decrease speed and recover around a RPE of 4 to 6 for one minute. Repeat this for the 2 minutes increasing to a max heart rate of 70 to 80% or RPE of around 7 to 8. You should not be able to carry on a conversation, but should be able to talk. The last 3 minutes should be a cool down working at a RPE around 4 ending around 3.

You can apply this 30 minute interval cardio workout to any cardio equipment or a bodyweight workout. You can also change up the time, 30 sec work 1 minute recovery or if you really get bored try 30 sec work 30 sec rest. I will hang a chart in the gym for you to follow.

Make sure you do some deep stretching after your cardio workout!