Basic Cardio Endurance Workout
This basic endurance workout is designed to keep you at a moderate intensity while changing your settings to keep the workout a little more interesting. You'll be switching between a Level 5 and a Level 6 on this Perceived Exertion Chart. The difference between the two is subtle, but Level 6 takes you just a bit more out of your comfort zone. Pay attention to how you feel to notice the difference.
This workout can be done using any cardio machine or outside. If you walk, run or cycle outside, simply maintain a steady pace for as long as you can, increasing intensity slightly every five minutes until cool down.
| Endurance Workout |
| 5 minutes RPE 3-4 - Warm Up |
| 5 minutes: RPE 5 - Increase speed from warm up so that you're working at a moderate level. This is your baseline pace |
| 5 minutes: RPE 6 - Increase speed incline or resistance (if an option) 1-2% |
| 5 minutes: RPE 5 - Reduce speed and incline back to baseline |
| 5 minutes: RPE 6 - Increase speed and incline/resistance to 1-2% |
| 5 minute: RPE 5 - Back to baseline |
| 5 minutes: RPE 3-4 - Decrease speed to cool down |
| Total Workout Time: 35 Minutes |
