POPSUGAR Fitness

Print It Cardio: 30-Minute Beginner Interval Workout

Mar 10 2013 - 5:17pm

Time Pace (mph) Calories
Burned*
RPE**
00:00-5:00 4.0 (15 min/mile) 20 [1] 1-3
05:00-6:00 5.0 (12 min/mile) 7 [2] 4-7
6:00-8:00 5.5 (11 min/mile) 16 [3] 8-10
8:00-9:00 5.0 7 4-7
9:00-11:00 6.0 (10 min/mile) 18 [4] 8-10
11:00-12:00 5.0 7 4-7
12:00-14:00 5.5 16 8-10
14:00-15:00 5.0 7 4-7
15:00-17:00 6.5 (9:14 min/mile) 19 [5] 8-10
17:00-18:00 5.0 7 4-7
18:00-20:00 5.5 16 8-10
20:00-21:00 5.0 7 4-7
21:00-23:00 6.0 18 8-10
23:00-24:00 5.0 7 4-7
24:00-26:00 5.5 10 8-10
26:00-31:00 4.0 20 4-7

Total calories burned: 178

Calculations are based on a 130-pound woman.
*RPE [6] = Rate of Perceived Exertion


Source URL
http://www.fitsugar.com/Print-Cardio-30-Minute-Beginner-Interval-Workout-34324411