The No-Excuses Workout Challenge: It’s a Cardio Day – So Get Moving!

It’s time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn’t matter what you do| as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also take Zumba| hit the pool| or hop on your bike. The options are endless.

If you have access to cardio machines| like a treadmill or an elliptical| and want a plan to follow| we have you covered. Here are two options.

Treadmill

Time Speed(MPH) Incline Notes

0:00-5:004.02.5Warmup5:00-6:005.01.06:00-7:006.01.07:00-8:005.01.08:00-9:006.51.09:00-10:004.01.010:00-11:006.51.011:00-12:005.01.012:00-13:007.01.013:00-14:005.01.014:00-15:007.51.015:00-16:004.01.016:00-17:006.51.017:00-18:005.51.018:00-19:007.01.019:00-20:005.51.020:00-21:008.01.021:00-22:005.01.022:00-23:007.01.023:00-24:005.51.024:00-25:006.51.025:00-30:004.02.0Cooldown

Elliptical

Time Resistance Incline SPM*

0:00-2:303.05.0110-1302:30-5:005.07.0120-1305:00-10:009.011.0130-14010:00-15:009.013.0130-14015:00-20:009.015.0130-14020:00-25:0011.015.0120-130 / Go backward25:00-27:009.015.0130-140 / Go forward27:00-30:005.05.0120-130

*SPM = Strides Per Minute

Image Source: POPSUGAR Photography