The Anti-Boredom Workout That Burns 400 Calories
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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 |
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