An Easy Way to Get 30 Minutes of Cardio In!

It’s time to do some cardio in our No-Excuses Workout Challenge. You’re in charge today because you get to choose 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 head outside. But you can also swim| bike| jump rope| or take a Zumba class. The options are endless.

If you would like a little more guidance| we have some plans for you to try one using a treadmill and one using a bike| in case you have access to some cardio equipment.

Treadmill

Time Speed (mph) Incline RPE*

00:00-5:004.031-35:00-6:005.014-76:00-8:005.518-108:00-9:005.014-79:00-11:006.018-1011:00-12:005.034-712:00-14:005.538-1014:00-15:005.034-715:00-17:006.518-1017:00-18:005.014-718:00-20:005.558-1020:00-21:005.054-721:00-23:006.058-1023:00-24:005.014-724:00-26:005.518-1026:00-30:004.014-7

*RPE = Rate of Perceived Exertion

Biking

Time RPE* Notes

0:00-5:003Warmup5:00-5:307-8.5Sprint5:30-6:303-5Recover6:30-7:007-8.5Sprint7:00-8:003-5Recover8:00-8:457-8.5Sprint8:45-9:453-5Recover9:45-10:307-8.5Sprint10:30-11:303-4Recover11:30-12:307-8.5Sprint12:30-13:303-4Recover13:30-14:307-8.5Sprint14:30-15:303-4Recover15:30-16:007-8.5Sprint16:00-17:003-5Recover17:00-17:307-8.5Sprint17:30-18:303-5Recover18:30-19:157-8.5Sprint19:15-20:153-5Recover20:15-21:007-8.5Sprint21:00-22:003-4Recover22:00-23:007-8.5Sprint23:00-24:003-4Recover24:00-25:007-8.5Sprint25:00-26:003-4 Recover 26:00-30:003Cooldown

Image Source: POPSUGAR Photography / Kat Borchart