The Drop a Jeans Size Workout

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The Drop a Jeans Size Workout

Cardio Workout 3: 30-Minute Cardio Machine Melter

30-Minute Cardio Machine Melter
Put this cheat sheet on the dashboard of the stationary bike, treadmill, elliptical, or stairclimber and steal peeks at the timer as you go.

Minutes Intensity*

3
3 (easy pace)

4
5 (half effort)

1
7 (brisk cruising pace)

3
5

1
8 (push-it pace)

2
5

1
9(sprint)

2
5

1 9

3 5

1 9

4 5

1 9

3 3

CALORIES BURNED: 209 (elliptical), 249 (treadmill), 269 (stationary bike), 282 (stairclimber)
*Rate of perceived exertion on scale of 1 to 10, where 1 is reclining and 10 is racing at top speed.

Get a FREE podcast complete with audio instructions & move-it music for this cardio session

Minutes	Intensity*
3	3 (easy pace)
4	5 (half effort)
1	7 (brisk cruising pace)
3	5
1	8 (push-it pace)
2	5
1	9(sprint)
2	5
1	9
3	5
1	9
4	5
1	9
3	3