Begin with a 3- to 5-minute easy ride warm up and finish with a 3- to 5-minute easy ride cool down. The following workout includes 2-minute interval cycles.
|1||70-75||Level 2 - 3||Upright|
|3||80-85||Level 4 - 5||Standing|
Repeat the above sequence at minutes 7, 9, 11, 13, 15, and 17. Minute 19 is a "free choice" ride where you can select your favorite intensity level from above.
|0 - 3||4 mph||3 - 3.5%||5|
|3 - 6||4 mph||5 - 7%||6|
|6 - 9||4.5 mph||3 - 3.5%||6|
|9 - 10||4 mph||8 - 10%||7|
Repeat the above sequence 3 times for a 30-minute walking workout.
Note: Beginners should start with a speed of 3.5 mph. Advanced treadmill walkers can go up to 5.0 mph at their peak. This workout can also be adapted to a running/jogging workout starting with a jog at 5.0 mph and working up to a run at 6.0 to 6.5 mph.
*RPE= rate of perceived exertion. RPE is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.
Begin with a 3-minute easy warm up and finish with a 3-minute easy cool down.
|1 - 5||Treadmill||Moderate||4 - 5|
|5 - 10||Elliptical||Vigorous||6 - 7|
|10 - 15||Bike||Moderate||4 - 5|
|15 - 20||Stepper||Vigorous||6 - 7|
|20 - 25||X-Trainer||Moderate||4 - 5|
|25 - 30||Your choice||Vigorous||6 - 7|
For the last cycle, the select your favorite piece of cardio equipment for the finale.
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