NoExcusesGym

Get a maximum from your cardio workout by doing intervals. You’ll burn more calories. Don’t keep steady tempo, play with the speed or with the resistance or incline. You can do interval training on any cardio machine, but you’ll the most running on a treadmill. Use your rate of perceived exertion (RPE) as a measure of intensity on a scale of 1 to 10.

SAMPLE OF YOUR CARDIO WORKOUT:

0:00 – 8:00 minutes Warm up (RPE 2, building to 5)
8:00 – 8:30 minutes increase speed (RPE 8 )
8:30 – 9:00 minutes recover (RPE 3)
9:00 – 10:00 minutes increase speed (RPE 7)
10:00 – 11:00 minutes recover (RPE 3)
11:00 – 12:30 minutes increase speed (RPE 6)
12:30 – 14:00 minutes recover (RPE 3)
14:00 – 16:00 minutes increase speed (RPE 5)
16:00 – 18:00 minutes recover (RPE 3)
18:00 – 19:30 minutes increase speed (RPE 6)
19:30 – 21:00 minutes recover (RPE 3)
21:00 – 22:00 minutes increase speed (RPE 7)
22:00 – 23:00 minutes recover (RPE 3)
23:00 – 23:30 minutes increase speed (RPE 8 )
23:30 – 24:00 minutes recover (RPE 3)
24:00 – 25:00 minutes increase speed (RPE 7)
25:00 – 30:00 minutes recover and cool down (RPE go from 5 to 3)

Don’t forget to stretch at the end of your workout! Let me know how many calories did you burn

(by Marcela Vanharova)