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.
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
- 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