Cardio Interval Workout



The numbers in parenthesis denote your Rate of Perceived Exertion. This is on a scale of 1-10 (1 is very low intensity, 3 is low intensity, 5 is moderate intensity, 7 is high intensity, 10 is maximal exertion)

Time: 20 minutes

Equipment: This workout can be done on any piece of cardio equipment (treadmill, bike, elliptical, rowing machine, stepper, jump rope, etc.) or through outdoor running or outdoor biking.

-3 minute warm up (2-3)
-1 minute high intensity (6)
-1 minute recovery (3)
-1 minute high intensity (7)
-1 minute recovery (3)
-1 minute high intensity (7)
-1 minute recovery (3)
-1 minute high intensity (8)
-1 minute recovery (3)
-1 minute high intensity (8)
-1 minute recovery (3)
-1 minute high intensity (8-9)
-1 minute recovery (3)
-1 minute high intensity (9)
-1 minute recovery (3)
-1 minute high intensity (9) -2 minute cool down (2-3)

*No specific speeds are given because a “9” for one person would not be the same for another person. It may take a few times through this workout to figure out what speeds work for you. Go off of how your breathing and heart rate feels.


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