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Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.
*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.
**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike.
If you consider yourself the queen of the stair-climbing machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California. To avoid cheating on the calorie burn, remember to stand upright with your abdominals firm, and don't lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running.
|0:00–5:00||Warm up, RPE 4–5|
|5:00–10:00||Pick it up, RPE 5–6|
|10:00–15:00||Getting warmer, RPE 6–7|
|15:00–18:00||Go all out, RPE 8–9|
|18:00–21:00||Recover, RPE 5–6|
|21:00–51:00||Repeat minutes 15:00–21:00 five more times|
||Cool down, RPE 3|
Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.
|0:00–10:00||Warm-up jog; 5.0 mph|
|10:00–10:20||Sprint at 7.5 mph|
|10:20–11:20||Jog at 5.0 mph|
|11:20–14:00||Repeat minutes 10:00–11:20 twice|
|14:00–17:00||Jog at 5.0 mph|
|17:00–27:00||Run at 6.5 mph|
||Jog at 5.0 mph|
|31:00–35:00||Run at 6.5 mph|
|35:00–39:00||Jog at 5.0 mph|
|39:00–55:00||Repeat minutes 31:00–39:00 twice|
|55:00–60:00||Gradually slow pace to cool down at jog/walk|
Originally published in Fitness magazine, January 2006.