1. Health

High Intensity Medley Workout

This challenging interval workout is a type high intensity interval training (HIIT) that helps build endurance and burn more calories and fat both during and after your workout.  For the workout, you'll rotate between 3 cardio machines:  A treadmill, an elliptical trainer and a step mill (feel free to substitute any machines you like).  Each rotation will involve a mixture of intensities and times, making this a fun, fast-paced workout.  You'll be working between Levels 5 and 8 on this perceived exertion scale, but feel free to modify the intervals as needed to fit your fitness level and goals. 

Time Machine Intensity/Speed Perceived Exertion
5 min. Treadmill Warm up at an easy-moderate pace 4-5
2 min. Treadmill Hard: Increase your speed and/or incline until you're working at an intense pace.  You should be out of your comfort zone and breathing hard, but able to sustain this level for the full 2 minutes. 8-9
4  min. Step Mill Somewhat Hard: Choose a pace that feels somewhat hard, but easier than the previous interval. 7-8
6 min. Elliptical Moderate: Choose a resistance that keeps you at a moderate level, just out of your comfort zone. 5-6
2 min. Step Mill Hard: Choose a pace that allows you to work at an intense level.  8-9
4 min. Elliptical Somewhat Hard: Choose a resistance that feels somewhat hard, but easier than the previous interval. 7-8
6 min. Treadmill Moderate: Choose a speed/incline that keeps you at a moderate level, just out of your comfort zone. 5-6
2 min. Elliptical Hard: Choose a resistance that allows you to work at an intense level. 8-9
4 min. Treadmill Somewhat Hard: Choose a speed/incline that feels somewhat hard, but easier than the previous interval. 7-8
6 min. Step Mill Moderate: Choose a pace that keeps you at a moderate level, just out of your comfort zone. 5-6
5 min. Any machine Cool down at an easy pace 3-4
Total : 46 Minutes    
You can opt-out at any time. Please refer to our privacy policy for contact information.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.