Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Ramp Up Your Routine Workout: Weeks 5-8

  • Comment Comments (0)
  • Print Print

Your Cardio Plan

Blast mega fat and develop serious stamina with this intensive cardio plan. Choose any aerobic activity (we've used a treadmill), following your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10.

Cardio Workout 2: Intervals

  • Warm up for 5 minutes at 3.5 mph (RPE 3-4).
  • Sprint for 2 minutes (6.5-8.5 mph) or walk on an incline (4.0-4.5 mph; 5% incline) (RPE 7-8).
  • Recover 2 minutes, 3.7-4.0 mph; 0% (RPE 4-5).
  • Do 6 intervals total, sprinting for 2 minutes and recovering for 2 minutes
  • Cool down for 5 minutes at 3.3 mph (RPE 3-4)

Total time: 34 minutes

Cardio Workout 3: Intervals

  • Warm up for 5 minutes at 3.5 mph (RPE 3-4).
  • Sprint for 30 seconds (7-10 mph) or walk on an incline (4.0-4.5 mph; 10% incline) (RPE 8-9).
  • Recover 1 minute, 3.7-4.0 mph; 0% (RPE 4-5).
  • Do 8 to 10 intervals total, sprinting for 30 seconds and recovering for 1 minute.
  • Cool down for 5 minutes at 3.3 mph (RPE 3-4).

Total time: 22 to 25 minutes

Originally published in FITNESS magazine, October 2006.

 

What do you think of this story?  Leave a Comment.

What do you think? Review this story!
7911328374

Add your comment

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook