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.
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EXERCISE |
PROCEDURE |
TIME |
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Stationary Bike |
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STEP 1 |
Warm up for 1 minute riding at 50 rpms at level 1. |
1 min. |
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Speed up to 65 rpms at level 3. |
1 min. |
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STEP 3 |
Ride 2 minutes at 75 rpms at level 4 |
2 mins. |
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STEP 4 |
Ride 1 minute at 55 rpms at level 1 |
1 min. |
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Treadmill |
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STEP 1 |
Warm up for 1 minute walking briskly. |
1 min. |
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STEP 2 |
Jog at 5.5mph for 5 minutes. |
5 mins. |
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STEP 3 |
Walk briskly for 1 minute to recover. |
1 min. |
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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.