Re-Boost Your Cardio

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Feel like your cardio workouts are getting you nowhere? Just 20 minutes of any one of these high-intensity interval workouts, recommended by Pedro Redding, CPT, of St. Petersburg, Florida, can burn close to 300 calories and make you feel completely invigorated. Be prepared to sweat!

1. Treadmill Walking Workout – 20 minutes (manual program)

Warm-up: 

• Walk for 2 minutes at a 3.0 incline at a speed of 3.0 mph.

Workout:
• From minutes 3 to 6, increase incline to 12.0 and speed to 3.2 mph.

• From minutes 7 to 10, decrease incline to 7.0 and increase speed to 3.6 to 4.0 mph.

• From minutes 11 to 14, increase incline to 15.0 and decrease speed to 3.2 mph.

• From minutes 15 to 18, decrease incline to 7.0 and increase speed to 3.6 to 4.0 mph.

• From minutes 19 to 20, decrease incline to 3.0 and maintain speed at 3.6 to 4.0 mph.

Cool-down:
• Walk for 2 to 5 minutes at a 3.0 incline at a speed of 3.0 mph.

Monitor your heart rate throughout the workout by placing your hands on the silver sensors and holding them there for as long as the machine requires. You will see your heart rate on the screen and once you get the reading, look it up on the machine’s chart. Once you’re past the warm-up, try to work at 75 to 85 percent of your target heart rate, especially when the incline is at its highest. If you have a difficult time keeping up, you can lower the speed slightly—but not the incline.

2. Recumbent Bike Racing – 20 minutes (hill program)

Warm-up:
• Pedal at 50-60 rpms at level 5 or 6 for two minutes.

Workout:
• Increase to level 7 to 8 and pedal at 80 to 90 rpms for the remaining 18 minutes. Your goal is to maintain your heart rate at 75 to 85 percent of your target heart rate for the remainder of the workout. If it becomes too difficult, decrease one to two levels for 1 minute to recover then increase again to higher level. Never go below the 80 to 90 rpm range.

Cool-down:
• Pedal at 50-60 rpms at level 5 or 6 for two minutes.

3. EFX Crosstrainer Challenge – 20 minutes (random setting)

Warm-up:
• Walk at level 3 to 5, 50 rpms for two minutes.

Workout:
• Increase to level 6 to 8 and stay at 70 rpms for the remaining 18 minutes. Again, your goal is to maintain your heart rate at 75 to 85 percent of your target heart rate for the remainder of the workout. If you’re a beginner, the crosstrainer can be tough because you may be going too slowly. Staying above 70 rpms, although challenging, is actually easier over a long period of time than if you go slower.

Cool-down:
•  Walk at level 3 to 5, 50 rpms for two minutes.