30-Minute Cardio Medley Workout
Cardio machines can get pretty boring. One way to keep things interesting and work your body in different ways is to change machines throughout the workout. In the example below, I've included the treadmill, bike and elliptical trainer for a 30-minute workout. The speeds and inclines listed are only suggestions, so adjust according to your fitness level. Use the Perceived Exertion Scale to determine how hard you're working. Feel free to choose any cardio machine of your choice.
Treadmill:
| TIME | Intensity/Speed | Incline | Perceived Exertion |
|---|---|---|---|
|
5 min |
3.0 mph - warm-up |
1% |
Level 2-3 |
|
3 min |
5.0+ |
3% |
4-5 |
|
1 min |
4.5+ |
6% |
5 |
|
3 min |
6.0+ |
2-4% |
6 |
|
1 min |
4.5+ |
5% |
5 |
| 1 min | 6.0+ | 2-4% | 6-7 |
|
1 min |
3.0-4.0 |
0% |
3-4 |
Bike:
| TIME | Intensity/Speed | Resistance/Level | Perceived Exertion |
|---|---|---|---|
|
1 min |
70-80 RPM |
5 |
4 |
|
1 min |
100-110 RPM |
6-8 |
6 |
Alternate each 1 minute interval for 10 minutes, making sure your Perceived Exertion does not go above 7 or 8.
Elliptical Trainer:
| TIME | Resistance/Level | Perceived Exertion |
|---|---|---|
|
3 min |
4/5 |
5 |
|
2 min |
6/6 |
6 |
| 3 min | 5/5 | 5-6 |
| 2 min | 6/7 | 6 |
| 5 min | 2/1 | 3-4 (cool down) |
