Cardio Gym Workouts: Medley
Cardio Medley Workout
This 40-minute cardio workout involves using three different cardio machines: The treadmill, bike and the elliptical trainer. For each machine, you'll change the settings (speed, incline, resistance, ramps, etc.) to increase and decrease the intensity of your workout. The speed, incline and resistance listed are only suggestions, so change them according to your fitness level, using the Perceived Exertion Scale to determine how hard you're working. Feel free to use different machines, depdning on what you have available.
Treadmill:
| Time | Intensity/Speed | Incline | Perceived Exertion |
|---|---|---|---|
| 5 min | 3.0 mph - warm-up | 1% | Level 2-3 |
| 3 min | 4.0+ | 3% | 4-5 |
| 1 min | 4.5+ | 6% | 5 |
| 3 min | 5.0+ | 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 |
Total Time: 15 minutes
Bike:
| Time | Intensity/Speed | Resistance/Level | Perceived Exertion |
|---|---|---|---|
| 1 min | 70-80 RPM | 5 | 4 |
| 1 min | 100-110 RPM | 6-8 | 6 |
| 1 min | 70-80 RPM | 5 | 4 |
| 1 min | 100-110 RPM | 6-8 | 6 |
| 1 min | 70-80 RPM | 5 | 4 |
| 1 min | 100-110 RPM | 6-8 | 6 |
| 1 min | 70-80 RPM | 5 | 4 |
| 1 min | 100-110 RPM | 6-8 | 6 |
| 1 min | 70-80 RPM | 5 | 4 |
| 1 min | 70-80 RPM | 5 | 4 |
Total Time: 10 minutes
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) |
Total Time: 15 minutes
