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 |
