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Cross-Train Off 270 Calories

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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

*RPE, or rate of perceived exertion, based on a scale of 1 to 10, 10 being the most work. Adjust speed or level to reach desired RPE.