Cardio Endurance Workout

This cardio endurance workout takes you through a 40-minute workout takes you through different levels of intensity to help you burn more calories and make your workouts a little more interesting. You'll alternate between a baseline, moderate level and a slightly higher level by changing your settings and using this Perceived Exertion Scale to match how you feel to the suggested Perceived Exertion levels .  This workout can be done on any cardio machine or other activities.

• Complete each segment of the workout, setting speed, incline, resistance or ramps to match the suggested Perceived Exertion Levels
• Modify the workout as needed to fit your fitness level, preferences and goals
• Slow down or stop the workout if you feel any pain, dizziness or shortness of breath 

Time   Intensity, Speed, Incline or Resistance          Perceived Exertion

5 min.       Warm up at an easy-moderate pace.                                                   4

5 min.       Baseline: Increase speed, incline or resistance (or use combo) to find your baseline.
                In this phase, you should be just a little out of your comfort zone and feel that you're working but able to talk                                                                                                            5

2 min. Increase your incline, resistance or ramps until you feel you're working harder than baseline.  6

3 min.       Back to baseline                                                                                   5

1 min.       Increase your incline, resistance or ramps to work harder than baseline. 6

3 min.       Back to baseline                                                                                   5

1 min.       Increase your speed to work at a higher intensity - you should find it difficult to talk 7

3 min.       Back to baseline                                                                                   5

1 min.       Increase your speed to work at a higher intensity - you should find it difficult to talk 7

3 min.       Back to baseline                                                                                   5

2 min.       Increase your incline, resistance or ramps to work harder than baseline. 6

3 min.       Back to baseline                                                                                    5

2 min. Increase your incline, resistance or ramps to work harder than baseline. 6

5 min.       Cool down                                                                                              4

Total : 39 Minutes