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Our Best Cardio Workouts

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    Get Your Best Body Ever: Cardio Countdown

    Total time: 35 minutes

    Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Then blast off with short, all-out sprints. Warm up for 5 minutes.

    Speed Burst

    Easy-Pace Recovery

    4 minutes                          

    4 minutes

    3 minutes  

    3 minutes   

    2 minutes         

    2 minutes

    1 minute                         

    1 minute                         

     

    Blast off!

     

    Speed Burst

    Easy-Pace Recovery      

    30 seconds

     1 minute

    30 seconds

     1 minute    

    30 seconds            

     1 minute

    30 seconds

     1 minute   

    Cool down for 4 minutes.

    Trainer's tip
    Because the highest-intensity intervals are toward the end of the workout, if you run out of energy, do not attempt your max sprint in the "Blast off!" portion. Instead, replace those sprints with a peppy pace.

     
  • Shutterstock

    Get Your Best Body Ever: Quickie Cardio

    Total time: 16 (advanced) to 29 (beginner) minutes
    It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.

    Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

    Choose one of the levels below and repeat 8 times to complete your session.

    Level          

    Sprint         

    Recovery

    Beginner  

    60-second jog               

    120-second walk

    Intermediate                

    30-second sprint        

    60- to 90-second walk

    Advanced 

    20-second all-out       

    60-second walk

    Trainer's tip
    If you're using a treadmill, there's a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to a walk speed.

  • Shutterstock

    Get Your Best Body Ever: The Reverse Cardio Workout

    Start out faster than normal (power walk, run, cycle, use the elliptical or stairclimber at a challenging level) and slow down every 3 minutes until you hit an easy pace. The intensity levels listed are on a scale of 1 to 10, where 1 is lounging and 10 is an all-out sprint; an 8.5, for example, is 85 percent of your maximum effort. The key is to find your starting speed. If you start out too fast and get fatigued, slow down to recover, then pick up where you left off when ready.

    Warm up for 5 minutes.

    Intensity level (on a scale of 1 to 10)         

    Time

    8.5

    3 minutes

    8                    

    3 minutes

    7.5

    3 minutes

    3 minutes

    6.5

    3 minutes

    6

    3 minutes

    5.5   

    3 minutes

    5

    3 minutes

    Cool down for 5 minutes.

     
  • Laura Doss

    60-Minute Cycling Hill Workout

    Don't just coast — make your next ride a fitness experience with this strength- and stamina-building workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City.

    • Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5).
    • Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).
    • Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
    • Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
    • Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).
    • Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
    • Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).
    • Ride at a moderate effort for about a half hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).

    Calories burned: 635

    Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).

    Tip: When climbing a hill, push all the way back on the seat to gain extra leverage.

  • Laura Doss

    35-Minute Cycling Speed Workout

    Build up your cycling speed with this workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City.

    • Warm up for 15 minutes, moderate effort (RPE 5).
    • Pedal hard for 10 seconds, remain seated (RPE 8).
    • Recover for 1 minute (RPE 3).

    • Pedal hard for 20 seconds, remain seated (RPE 8).
    • Recover for 1 minute (RPE 3).

    • Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).
    • Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
    • Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
    • Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).
    • Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.

    Calories burned: 370

     
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    The 20-Minute, 300-Calorie Treadmill Challenge

    To get your best body in less time, try this 20-minute run-walk from Aundrea Hasselbach, founder of tread20.com. You'll blast fat and calories and tone your lower body.

    Minutes: 0:00-3:00 Miles Per Hour: 3.0 Incline: 1
    Minutes: 3:00-3:30 MPH: 3.5 Incline: 2
    Minutes: 3:30-4:00 MPH: 3.5       Incline: 4
    Minutes: 4:00-4:30        MPH: 3.5 Incline: 6
    Minutes: 4:30-5:00 MPH: 3.5 Incline: 7
    Minutes: 5:00-6:00        MPH: 4.0 Incline: 1
    Minutes: 7:00-7:30 MPH: 4.5 Incline: 2
    Minutes: 7:30-8:00 MPH: 4.5 Incline: 4
    Minutes: 8:00-8:30        MPH: 4.5         Incline: 6
    Minutes: 8:30-9:00        MPH: 4.5 Incline: 7
    Minutes: 9:00-10:00       MPH: 3.5 Incline: 1
    Minutes: 10:00-11:00 MPH: 6.0 Incline: 1
    Minutes: 11:00-12:00     MPH: 3.5 Incline: 1
    Minutes: 12:00-12:30 MPH: 5.0 Incline: 2
    Minutes: 12:30-13:00 MPH: 5.0 Incline: 4
    Minutes: 13:00-13:30     MPH: 5.0 Incline: 6
    Minutes: 13:30-14:00 MPH: 5.0 Incline: 7
    Minutes: 14:00-16:00 MPH: 3.5 Incline: 1
    Minutes: 16:00-17:00 MPH: 6.0 Incline: 1
    Minutes: 17:00-20:00 MPH: 3.0 Incline: 1
  • Shutterstock

    Burn 400 Calories Without Getting Bored

    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. 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.

    Bike

    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

    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
     
  • Shutterstock

    The Glute-Sculpting Treadmill Workout

    To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.

    Minutes        Speed (MPH) Incline (%) RPE*
    0:00-5:00 4 3-3.5 5
    5:00-7:00 4 8-10 7
    7:00-8:00 4 4-6 6
    8:00-10:00 4 10 8
    10:00-11:00 4 5-7 7
    11:00-13:00 4 12 9
    13:00-14:00 4 10 8
    14:00-15:00 4 12 9
    15:00-20:00 4 2-4 5
    Tip: Beginners should start with a speed of 3.5 MPH; advanced exercisers can go up to 5.
  • Shutterstock

    Burn 500 Calories on the Bike

    Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

    Minutes

    RPM*

    RPE

    0:00-5:00

    80

    5

    5:00-10:00

    80

    7

    10:00-12:00

    80

    8

    12:00-13:00

    85

    6

    13:00-15:00

    90

    8

    15:00-16:00

    85

    6

    16:00-18:00

    95

    8

    18:00-19:00

    85

    6

    19:00-21:00

    95

    8

    21:00-25:00

    90

    6

    25:00-26:00

    100

    8

    26:00-27:00

    90

    6

    27:00-28:00

    100

    8

    28:00-29:00

    90

    6

    29:00-30:00

    100

    8

    30:00-33:00

    90

    6

    33:00-35:00

    95

    8

    35:00-40:00

    80

    6

    *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.

     
  • Burn 500 Calories on the Stairclimber

    If you consider yourself the queen of the stairclimbing 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.

    Minutes                       

    RPE

    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.

    51:00-60:00                   

    Cool down, RPE 3.

  • Shutterstock

    Burn 500 Calories with Treadmill Intervals

    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.

    Minutes

    Pace

    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.
    27:00-31:00    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.
  • Alexa Miller

    Burn 2,000 Calories on the Treadmill

    Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.

    Monday

    Power walk: 30 minutes

    Strength-train: 20 minutes

    Total: 50 minutes


    Tuesday

    Warm up: Walk easily, then briskly: 3 minutes

    Power walk: 2 minutes

    Run fast (but don't sprint): 2 minutes

    Repeat Steps 1 & 2: 10 times

    Cool down: Walk easily: 2 minutes

    Total: 45 minutes


    Wednesday

    Warm up: Walk easily: 5 minutes

    Do your favorite strength-training move: 12 reps

    Power walk at 4% to 6% incline: 3 minutes

    Repeat Steps 1 & 2: 6 times

    Cool down: Walk easily: 5 minutes

    Total: 40 minutes


    Thursday

    Warm up: Walk easily, then briskly: 3 minutes
    Power walk: 2 minutes

    Run fast (but don't sprint): 2 minutes

    Repeat Steps 1 & 2: 6 times

    Cool down: Walk easily: 3 minutes

    Total: 30 minutes


    Friday

    Repeat Monday's routine


    Saturday

    Warm up: Walk easily, then briskly: 5 minutes

    Power walk: 2 minutes

    Run fast (but don't sprint): 4 minutes

    Repeat Steps 1 & 2: 6 times

    Cool Down: Walk easily: 4 minutes

    Total: 45 minutes


    Sunday

    Rest

  • Shutterstock

    Lindsay Price's Treadmill Workout

     

    Minutes

    Speed

    Incline

     

    Warm up

    2

    4.0 MPH

    0

     

    Speed up

    5

    4.5-6.0

    0

    Increase speed by 0.5 each MPH minute until you reach 6.0 MPH; maintain for 2 minutes.

    Climb

    7

    4.0-4.5

    2.0

    Increase incline by 2.0 each minute until you reach 10.0 MPH; stay there for 3 minutes.

    Descend

    1

    6.0

    2.0

     

    Sprint

    4

    Varied

    2.0

    Sprint (your best effort) for 1 minute, then jog (4.5 MPH); repeat combo, trying to sprint faster the second time.

    Climb

    1

    5.0-6.0

    4.0

     

    Climb

    4

    6.0-7.0

    4.0

     

    Recover

    1

    4.0-4.5

    0

     

    Jog

    1

    5.0-6.0

    0

     

    Sprint

    2

    Best effort

    0

     

    Cool down

    2

    2.0-3.0

    0

     

    Get Lindsay Price's All-Over Toning Workout

  • Get a Bikini Body in 4 Weeks: Rev Up Results Cardio

    Burn fat walking, running, or on the elliptical with this cardio routine.

    Zap flab in 25 minutes!
    5 minutes: Warm up at an easy pace you could sing at (on a scale of 1 to 10, where 1 is lounging and 10 is sprinting, this is a Rate of Perceived Exertion of 3 or 4), working up to a moderate I-can-talk pace (RPE 5).
    2 minutes: Take it up a notch (RPE 6).
    1 minute: RPE 5
    2 minutes: Take it up to RPE 7, where speech gets choppy.
    1 minute: RPE 5
    3 minutes: Go at a fast pace (RPE 8).
    Next: Reverse order, returning to RPE 5 for 1 minute and so on.
    Calories burned: 107 (walk) to 278 (run)*
    *Calorie burns are based on a 140-pound woman.

  • Get a Bikini Body in 4 Weeks: Slim with Intervals

    Do this routine on the treadmill or elliptical, or walk or run outside.

    Try 35 minutes of longer bursts.
    5 minutes: Warm up at an easy RPE 4 pace.
    2 minutes: Go at a moderate RPE 5 pace.
    3 minutes: Pick it up to a brisk RPE 7 pace.
    2 minutes: Back to RPE 5.
    4 minutes: Speed up to RPE 7.
    2 minutes: RPE 5
    5 minutes: RPE 7
    2 minutes: RPE 5
    6 minutes: RPE 7
    4 minutes: Cool down at an easy RPE 4.
    Calories burned: 153 (walk) to 373 (run)

  • Jay Sullivan

    Get a Bikini Body in 4 Weeks: Mix and Melt Cardio

    Walk, run, or hop on the elliptical for this fat-burning workout.

    Play off pounds in 40 minutes.
    5 minutes: Warm up at an easy pace, reaching RPE 5.
    30 minutes: Complete eight 1-minute faster-paced sprints (RPE 8 or 9) over 30 minutes, returning to RPE 6 between the bursts.
    5 minutes: RPE 3
    Calories burned: 177 (walk) to 441 (run)

  • Shutterstock

    The Ultimate Lunch-Hour Cardio Workout

    Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate 1 minute at a steady pace with varying 1-minute bursts. (The plan also works for the elliptical or stairclimber.) Do the highest level you can.

    Beginner  
    Minute MPH
    1 3.0
    2 4.0
    3 3.0
    4 4.5
    5 3.0
    6 5.0
    7 3.0
    8 4.5
    9 3.0
    10 4.0
    Calories burned = 50
    Intermediate  
    Minute MPH
    1 4.0
    2 5.0
    3 4.0
    4 6.0
    5 4.0
    6 7.0
    7 4.0
    8 6.0
    9 4.0
    10 5.0
    Calories burned = 77
    Advanced  
    Minute MPH
    1 5.0
    2 6.0
    3 5.0
    4 7.0
    5 5.0
    6 8.0
    7 5.0
    8 7.0
    9 5.0
    10 6.0
    Calories burned = 103
  • Jay Sullivan

    Drop a Jeans Size: 20-Minute At-Home Cardio Circuit

    This series of 1-minute PE classics packs almost the calorie burn of Spinning — ideal for living-room exercisers.

    • March in place for 3 minutes (360 steps)
    • 60 Jumping Jacks
    • March 1 minute (120 steps)
    • 60 Jumping Jacks
    • March 1 minute
    • 30 Squat-Thrusts*
    • March 1 minute
    • 30 Squat-Thrusts
    • March 1 minute
    • 30 Squat-Thrusts
    • March 1 minute
    • 30 Squat-Thrusts
    • March 1 minute
    • 60 Jumping Jacks
    • March 1 minute
    • 60 Jumping Jacks
    • March in place 2 minutes to cool down

     

    Calories burned: 145
    Calorie burns are based on a 140-pound woman.

    *From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.

  • Jay Sullivan

    Drop a Jeans Size: 30-Minute Run/Walk Workout

    It's simple: Walk or jog, then hit the gas for a minute. Hate to clock it? Sing six choruses of "99 Bottles of Beer," then return to your walk or jog.

    • Walk 3 minutes (warm-up)
    • Jog 1 minute
    • Walk 2 minutes
    • Jog 1 minute
    • Walk 1 minute
    • Jog 1 minute
    • Walk 1 minute
    • Run 1 minute, alternating run/walk or run/jog (depending on your level) intervals for 12 minutes — that's six sprints total.
    • Jog 1 minute
    • Walk 1 minute
    • Jog 1 minute
    • Walk 1 minute
    • Jog 1 minute
    • Walk 3 minutes

    Calories burned: 188 (walk/run), 215 (jog/run)

  • Shutterstock

    Drop a Jeans Size: 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.

  • Shutterstock

    Cross-Train Cardio Challenge

    Switching between different cardio machines during your workout can burn extra calories and challenge your muscles more than trudging along on the same piece of equipment the whole time. Try this cross-training routine from Todd Durkin, owner of Fitness Quest 10 in San Diego, California.

    Bike

       

    Minutes                

    RPE*       Level
    0:00-5:00  3          1-3
    5:00-7:00  7 5-7
    7:00-8:00  8 6-8
    8:00-9:00  9 7-9
    9:00-10:00  10 9-10
         

    Elliptical

       

    Minutes                

    RPE*       Level
    10:00-11:00  3 3-4
    11:00-13:00  6 7-9
    13:00-15:00  8 9-12
    15:00-18:00  9 12+
    18:00-20:00  8          9-12
         

    Treadmill

       

    Minutes                

    RPE*       Level
    20:00-24:00  3 3.5-4.2
    24:00-25:00  7 5.2-6.5
    25:00-27:00  3 3.5-4.2
    27:00-28:00  8 5.5-7.0
  • iStockPhoto

    Cardio-Sculpting Workout

    These treadmill workouts are designed to blast 300 to 500+ calories in about 40 to 50 minutes. Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline. Don't have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes and legs.

    Level 1

    0:00-5:00: Warm up, 3.5 MPH, 0%.

    5:00-7:00: Speed-walk, 4.0 MPH, 0%.

    7:00-9:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

    9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline.

    33:00-38:00: Cool down, 3.5 MPH, 0%.

    Level 2

    0-5:00: Warm up, 3.5 MPH, 0%.

    5:00-7:00: Speed-walk, 4.0 MPH, 0%.

    7:00-22:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

    9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline.

    39:00-45:00: Cool down, 3.5 MPH, 0%.

    Level 3

    0-5:00: Warm up, 3.5 MPH, 0%.

    5:00-10:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

    10:00-12:00: Sprint (6.0-7.0 MPH, 0%) or speed-walk (3.8 MPH, 10%).

    12:00-47:00: Repeat minutes, 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline.

    47:00-52:00: Cool down, 3.5 MPH, 0%.

    Adapted from The Hollywood Trainer Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam's Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins.

  • Shutterstock

    Quick Calorie-Blaster: Elliptical or Stairclimber Intervals

    This low-impact interval routine for the elliptical or stairclimber from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories.

    Minutes

    Level

    5

    Warm up at resistance level of 3 or 4

    5

    5 or 6

    5

    6 or 7

    10

    8 or 9

    5

    6 or 7

    5

    3 or 4

    Calories burned = 212 (elliptical); 273 (stair)

  • Shutterstock

    Quick Calorie-Blaster: Cycling Intervals

    This low-impact interval routine for the bike (outdoor or stationary) from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories.

     

    Minutes

    Level

    5

    Warm up at an easy level (10 to 12 MPH)

    2

    Moderate effort (12 to 14 MPH)

    2

    Easy

    2

    Moderately hard (14 to 16 MPH)

    2

    Easy

    2

    Hard (16 to 19 MPH)

    2

    Easy

    1

    Hard, then reverse the order back to start

    Calories burned = 277

  • Shutterstock

    Quick Calorie-Blaster: Power-Walking/Jogging Workout

    A low-impact walking and jogging interval routine from veteran instructor Jill Aucoin in Arvada, Colorado.

    Minutes

    Level

    5

    Moderate walk (3 MPH)

    5

    Moderately fast walk (3.5 to 4 MPH)

    5

    Power-walk or jog (4.5 to 5 MPH)

    5

    Moderate walk (3 MPH)

    5

    Power-walk or jog (4.5 to 5 MPH)

    5

    Moderately fast walk (3.5 to 4 MPH)

    5

    Moderate walk (3 MPH)

    Calories burned = 161 (walking); 191 (jogging)

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