POPSUGAR Fitness

Print It Cardio: Double Duty Two-Machine Cardio Workout

May 1 2013 - 1:17am

Elliptical

TIme Resistance SPM* Notes
00:00 — 03:00 3 130 Warmup
03:00 — 05:00 5 130 — 140
05:00 — 07:00 6 140 — 150
07:00 — 09:00 7 160 — 170
09:00 — 10:00 8 190 — 200 Sprint
10:00 — 12:00 5 130 — 140
12:00 — 14:00 7 140 — 150
14:00 — 15:00 9 190 — 200
15:00 — 17:00 6 140 — 150
17:00 — 18:00 10 190 — 200 Sprint
18:00 — 20:00 7 140 — 150
20:00 — 22:00 5 150 — 160
22:00 — 23:00 9 190 — 200 Sprint
23:00 — 25:00 6 150 — 160
25:00 — 27:00 5 160 — 170
27:00 — 28:00 7 190 — 200 Sprint
28:00 — 30:00 3 140 Cooldown

*SPM = strides per minute
Incline = 20 percent

Treadmill

Time Speed Incline Notes
00:00 - 03:00 4.5 2.0
03:00 - 05:00 5.5 1.0
05:00 - 06:00 8.0 1.0 Sprint
06:00 - 08:00 5.0 1.0
08:00 - 10:00 5.5 1.0
10:00 - 11:00 8.0 1.0 Sprint
11:00 - 13:00 5.5 1.0
13:00 - 15:00 4.5 1.0


Source URL
http://www.fitsugar.com/Print-Cardio-Double-Duty-Two-Machine-Cardio-Workout-30400589