It’s Time to Get It Up – We’re Talking About Your Heart Rate!

What’s your favorite form of cardio exercise? We’re asking because for today’s workout in our No-Excuses Workout Challenge, all we ask is that you keep your heart rate up for 30 minutes. Take that studio cycling class you love. Go for a run. Hit the pool for some laps. It doesn’t matter what you do, just keep moving for 30 minutes

If you would like a little more direction, we have some workout plans for you to try ¡ª one using a treadmill and one using an elliptical, in case you have access to some cardio equipment.

Treadmill

Time Speed(MPH) Incline Notes

0:00-5:004.03.0Warmup5:00-6:006.51.06:00-7:004.01.0Recover7:00-9:006.51.09:00-10:004.01.0Recover10:00-13:006.51.013:00-14:004.01.0Recover14:00-16:006.51.016:00-17:004.01.0Recover17:00-18:006.51.018:00-19:004.01.0Recover19:00-20:006.03.020:00-21:004.01.0Recover21:00-23:006.03.023:00-24:004.01.0Recover24:00-27:006.03.027:00-30:004.01.0Cooldown

Elliptical

Time Resistance SPM* Notes

00:00-3:00

3
130Warmup03:00-5:00
5
130Warmup05:00-10:00
5
140Speed up10:00-15:00
7
140Backward15:00-20:00
7
140Forward20:00-22:30
7
140Push22:30-25:00
7
140Pull25:00-30:00
5
110Cooldown

*SPM = Strides per minuteSet incline to 20 percent

Image Source: POPSUGAR Photography / Ericka McConnell