Interval Cardio

 Rating: 4.0/5.0
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Cardio - Aerobics/Dancing

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
Interval workouts include bursts of maximum effort grouped with lower and medium effort.

Cardio intervals are perfect if you're short on time but still want great results. The best part: You can do it with any type of cardio—running, elliptical machine, cycling, even walking—so there's no excuse to skip a session.

Base your intensity on your rate of perceived exertion (RPE), or how hard you feel like you're working (at 1, you can chat; at 10, you're unable to speak). Keep in mind your RPE will change as your fitness level improves.

Time                 Intensity                    Effort (out of 10)

2 minutes          Easy-Moderate          4

2 minutes          Moderate                   5

1 minute            Hard                          8

2 minutes          Easy-Moderate          4

2 minutes          Moderate                   6

1 minute            Hard                          8

3 minutes          Easy-Moderate          4 

2 minutes          Moderate                   6

1 minute            Hard                          8

4 minutes          Easy                          3

Exercise Comments

Oh yeah
March 18, 2014 at 4:13pm
Getting stronger!
October 5, 2011 at 3:57pm
great delivery, and an excellent summary of the data. I've reviewed that data and it makes the point. Bursts of intense activity - even if you aren't a world class athlete - really do make the difference. Thanks Steve!
September 2, 2009 at 11:32am

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