Good 20 Minute Cardio Workout

Description: If you are short on time try this 20 minute cardio workout. This workout contains two exercises that will give you an intense workout in a short time. First you will use a stationary bike followed by the treadmill.

 

EXERCISE

PROCEDURE 

TIME

Stationary Bike

   

STEP 1

Warm up for 1 minute riding at 50 rpms at level 1.

1 min.

STEP 2

Speed up to 65 rpms at level 3.

1 min.

STEP 3

Ride 2 minutes at 75 rpms at level 4

2 mins.

STEP 4

Ride 1 minute at 55 rpms at level 1

1 min.

Treadmill


 

STEP 1

Warm up for 1 minute walking briskly.

1 min.

STEP 2

Jog at 5.5mph for 5 minutes.

5 mins.

STEP 3

Walk briskly for 1 minute to recover.

1 min.

STEP 4

Jog the remainder of the 15 minutes at 5.5mph.

8 mins.

 


 

1. Stationary Bike

Time: 5 minutes

Procedure:

1.)  Warm up for 1 minute riding at 50 rpms at level 1.

2.)  After 1 minute, speed up to 65 rpms at level 3.

3.)  Ride 2 minutes at 75 rpms at level 4

4.)   Ride 1 minute at 55 rpms at level 1

 

 

2. Treadmill

Time: 15 minutes

Procedure:

1.)  Warm up for 1 minute walking briskly.

2.)  After 1 minute, jog at 5.5mph for 5 minutes.

3.)  Walk briskly for 1 minute to recover.

4.)   After 1 minute, jog the remainder of the 15 minutes at 5.5mph.