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Exercise Guides – Cardio Exercises – 400 Calories Challenge

Cardio Exercise Guide
Cardio Workout Guide – 20-Minute, 300-Calorie Burnout Treadmill Challenge
November 20, 2018
CrossFit Exercise Program for Beginners
November 21, 2018
Exercise Guides - Cardio

Exercise Guides - Cardio

Cycling
MinutesWhat to DoRPE
0:00-5:00Warm up gradually.5
5:00-7:00Pedal steadily at about 85 RPM (level 7-10).5-7
7:00-8:00 Speed up to 100 RPM (level 7-10).7-9
8:00-14:00Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast.5-9
14:00-15:00 Recover for 1 minute.5
Elliptical
MinutesWhat to DoRPE
15:00-18:00Move at a moderate level (level 6-9).5-7
18:00-20:00Increase setting (level 14-16).7-9
20:00-25:00Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity.5
 

Treadmill

MinutesWhat to DoRPE
25:00-27:00Walk briskly or jog (3.5 or 5.8 MPH).5-7
27:00-29:00Run at a quicker pace (5.8-7.0 MPH).7-9
29:00-33:00Repeat minutes 25-29.5-9
33:00-35:00Walk briskly or jog (3.5 or 5.8 MPH).5-7
35:00-40:00Cool down (3.0-4.5 MPH).4

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