The Anti-Boredom Workout That Burns 400 Calories
SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

Fitness

The Anti-Boredom Workout That Burns 400 Calories

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.

Bike

Bike

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.

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

Treadmill

Untitled Document

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

Originally published in FITNESS magazine, December 2006.

shim