Do you loathe the treadmill at the gym? You can still get in cardio on your own! Spend some time on the stationary bike and elliptical for this 30-minute cardio quickie. Both parts of the plot are interval workouts,which will build stamina and bust boredom. The next time you acquire a half hour to spare, head to the gym and try this plot.
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No Matter What Your Mood, or We acquire a Treadmill Workout For YouStationary Bike Routine
Time
RPE*
Notes
00:00 - 05:00
3
Warmup
05:00 - 06:00
5 - 6
06:00 - 06:30
7 - 8
Sprint
06:30 - 07:30
3 - 5
07:30 - 08:30
5 - 6
08:30 - 09:00
7 - 8
Sprint
09:00 - 10:00
3 - 5
10:00 - 11:00
5 - 6
11:00 - 12:00
7 - 8
Sprint
12:00 - 15:00
3 - 4
Cooldown
*RPE = Rate of perceived exertion (for explanation click here)Elliptical Routine
Time
Resistance
SPM*
Notes
00:00 - 03:00
3
130
Warmup
03:00 - 05:00
5
140 - 150
05:00 - 06:00
7
180 - 190
Sprint
06:00 - 07:00
4
140 - 150
07:00 - 08:00
7
180 - 190
Sprint
08:00 - 10:00
5
140 - 150
10:00 - 12:00
6
160 - 170
12:00 - 13:00
8
180 - 190
Sprint
13:00 - 15:00
3
130 - 140
Cooldown
*SPM = strides per minute
Incline = 20 percentClick here for a printable version of this workout so you can acquire it handy when you need it!
Source: popsugar.com