Online Fitness Trainer, Exercise Programs & Workout Routines

Interval Cardio

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Cardio - Aerobics/Dancing

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 
Interval workouts include bursts of maximum effort grouped with lower and medium effort.

Cardio intervals are perfect if you're short on time but still want great results. The best part: You can do it with any type of cardio—running, elliptical machine, cycling, even walking—so there's no excuse to skip a session.

Base your intensity on your rate of perceived exertion (RPE), or how hard you feel like you're working (at 1, you can chat; at 10, you're unable to speak). Keep in mind your RPE will change as your fitness level improves.

Time                 Intensity                    Effort (out of 10)

2 minutes          Easy-Moderate          4

2 minutes          Moderate                   5

1 minute            Hard                          8

2 minutes          Easy-Moderate          4

2 minutes          Moderate                   6

1 minute            Hard                          8

3 minutes          Easy-Moderate          4 

2 minutes          Moderate                   6

1 minute            Hard                          8

4 minutes          Easy                          3


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