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The Drop a Jeans Size Workout
Slide 14 of 16
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
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