Cardio Workout Freebie!

Athena413

So...I have a friend that is training with Twin Fitness out of Kansas City for a fitness competition this October. She gave me a copy of one of her cardio workouts and since my running buddy is out of commission due to surgery and it's about a million degrees outside anyway, I think I'm going to try this treadmill workout tonight. Here it is if you want it!

Warm-up walk/jog - 1% incline - 3.5 mph - 2 minutes
run - 1% - 4.0 - 1 min
jog - 4% - 5.0 - 2 min
run - 6% - 5.5 - 2 min
run - 10% - 6.0 - 1 min
walk - 12% - 3.2 - 1 min
jog - 4% - 4.5 - 2 min
recover - 2% - 3.0 - 1 min
Do sequence 2 times, minus the warm-up the second time - should take 22 minutes.

I'll probably have to adjust some of the inclines because my treadmill only goes up to 10% and I'll probably have to reduce some speed because I'm uber slow, but sounds like it's gonna be a tough one! At least it's only 22 minutes! :drinker:

Athena413

I also have an elliptical workout if anyone wants it.

HappyHealthyHolly

Looks great! Although, I got 24 minutes I believe.
I don't have a treadmill that will incline at home, but I should really try that at the gym sometime. I bet it'd be a great walk/jog!
I did my first 'real' elliptical workout today & found it to be a great & fun workout!
Thanks for sharing!

Athena413

It's 24 minutes if you repeat the wam-up part...I did that the first time I counted it up, too!

DanaLynnMN

I also have an elliptical workout if anyone wants it.

I would love to see you're elliptical workout please...and thanks!

Athena413

I also have an elliptical workout if anyone wants it.

I would love to see you're elliptical workout please...and thanks!

Elliptical Workout:

Due to the diversity of elliptical this is based off RPE scale: 1 - 10 with 10 being the hardest.

Warm-up - Level 3 - 2 minutes
Fast pedal - L6 - 2 min
Backwards - L7 - 2 min
High knee run 2 min (running in place with high knees - not on machine)
Fast pedal - L8 - 2 min
Backwards - L8 - 2 min
Squat jumps (touch floor) - 20 reps (not on machine)
Jump rope - 1 min (not on machine)
Fast pedal - L7 - 1 min
Backwards - L7 - 1 min
Frog jump - 2 min (not on machine)
Repeat 2 times minus the warm-up - move quickly with no pausing - should only take about 35 minutes.

I'm not quite sure what the RPE scale is as I have never used an elliptical for more than 5 minutes, but I think you get the picture. Enjoy!

DanaLynnMN

WOW....that sounds like a challenge on the elliptical.
Will give it a try one of these days.

Thanks!

Athena413

I just got finished doing the treadmill workout for the first time - adjusted the intervals and speeds to something I knew I could do - and WOW!! In 30 minutes (added 4 minutes of walking to the beginning and end) my HRM said I burned 527 calories!