Treadmill/Cardio Gym Workouts

Exercise

Treadmill/Cardio Gym Workouts
The following workouts involve building endurance and burning calories by changing your speed, resistance and/or incline. The settings are samples only, so modify the workouts according to your fitness level. Use the Perceived Exertion Scale to determine how hard you're working. Check with your doctor before you start any exercise program.





Workouts:

The 30 Minute Treadmill Interval Workout
The 45 Minute Treadmill Workout for the Easily Bored
Cardio Medley - 30 Minutes
The 30 Minute Treadmill Interval Workout

This workout involves alternative hard (sprinting or speed-walking) intervals with recovery (walking or slow-jogging) intervals. Increase or decrease the speed and/or duration of each interval according to your fitness level. Use the Perceived Exertion Scale below to determine how hard you're working.

TIME Intensity/Speed Incline Perceived Exertion
5 min.
3.0 mph - warm-up
1%
Level 2-3
5 min.
3.5 - 4.5 - walk/slow jog
1%
Level 4
1 min
5.0 - 5.5 - speed walk/run
2%
Level 6
2 min
4.0 - 5.0 - walk/slow jog
0%
Level 4
1 min
5.0 - 5.5 - speed walk/ run
2%
Level 6-7
2 min 4.0 - 5.0 - walk/slow jog
0% Level 4
1 min
5.3 - 5.7 - speed walk/run
1-2%
Level 7
2 min
4.0 - 5.0 - walk/ slow jog
0%
Level 4
1 min Walk or run as fast as you can
1-2% Level 7-8
2 min 4.0 - 5.0 - walk/ slow jog
0% Level 4
5 min 3.0 - 4.0
0% Level 3

The 45-Minute Treadmill Workout for Those Who Bore Easily

This workout involves short periods in which you increase your speed and/or incline for short intervals before bringing it back down to medium intensity. Increase or decrease the speed according to your fitness level. Use the Perceived Exertion Scale below to determine how hard you're working.

TIME Intensity/Speed Incline Perceived Exertion Level
10
3-4.0 mph - warm-up
1%
2-3
1 minute
Start at 5.0- Increase speed 1 increment every 15 seconds - end 5.3
Start at 2% - Increase incline 1 increment every 15 seconds - end at 5%
5
1 min. 5.5+ 6% 5-7
1 min.
Decrease speed 1 increment every 15 seconds - end 5.0
Decrease incline 1 increment every 15 seconds - end at 2%
5-6
5 min. 5.0+ 0% 4-5
1 min. Start at 5.3 Increase speed 1 increment every 20 seconds-end 5.5 Start at 3% - Increase incline 1 increment every 20 seconds - end at 5%
1 min. 5.6 7% 7
1 min. Decrease speed 1 increment every 20 seconds - end 5.3 Decrease incline 1 increment every 20 seconds - end at 2% 5-6
5 min. 5.0 0% 4-5
3 min. 5.7 1-3% 5
10 min. 5.0 0% 4
6 min. 3.0+ 0% 2-3

Cardio Medley Workout

Choose 3 (or more) different cardio machines and do 10 minutes on each machine, keeping the intensity relatively high. Increase or decrease the speed according to your fitness level. Use the Perceived Exertion Scale below to determine how hard you're working.

Treadmill:

TIME Intensity/Speed Incline Perceived Exertion
5 min
3.0 mph - warm-up
1%
Level 2-3
3 min
4.0+
3%
4-5
1 min
4.5+
6%
5
3 min
5.0+
2-4%
6
1 min
4.5+
5%
5
1 min 6.0+ 2-4% 6-7
1 min
3.0-4.0
0%
3-4

Bike:

TIME Intensity/Speed Resistance/Level Perceived Exertion
1 min
70-80 RPM
5
4
1 min
100-110 RPM
6-8
6
1 min
70-80 RPM
5
4
1 min
100-110 RPM
6-8
6
1 min
70-80 RPM
5
4
1 min
100-110 RPM
6-8
6
1 min
70-80 RPM
5
4
1 min
100-110 RPM
6-8
6
1 min
70-80 RPM
5
4
1 min
70-80 RPM
5
4

Elliptical Trainer:

TIME Resistance/Level Perceived Exertion
3 min
4/5
5
2 min
6/6
6
3 min 5/5 5-6
2 min 6/7 6
5 min 2/1 3-4 (cool down)