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 plan are interval workouts, which will build stamina and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.
Stationary 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 percent
Click here for a printable version of this workout so you can have it handy when you need it!
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