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A sample interval cardio workout
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The following can be tailored to your fitness levels. For example if it says 80 rpms (revolutions per minute) and you are at the 40 mark then just cut everything in half. Most machines have interval training programs but they don't give the small amount of time in each interval. This one is done on an elliptical machine but it can be done on a treadmill, bike, etc. Interval training is seen as the best way to lose weight and burn fat. It brings your heart rate up and then down.
0 to 4 minutes you will be in the 50 to 59 rpm range. It will be helpful to keep your settings at rpm so you can check them.
4 to 7 minutes at 70 to 79
9 to 10 minutes in the 80s
10 to 13 minutes 50 to 59
13 to 16 minutes 60 to 69
16 to 18 minutes 70 to 79
18 to 19 minutes in the 80s
19 to 22 minutes 50 to 59
22 to 25 minutes 60 to 69
25 to 27 minutes 70 to 79
27 to 28 minutes in the 80s
28 to 31 minutes 50 to 59
So at some levels you will be there for one, two or three minutes. Drink water frequently - before you get thirsty and pat yourself on the back when you are done.
For more about interval training this is a great site to visit.
If this exact workout belongs to someone please let me know so I can give you credit.
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The picture of the elliptical machine courtesy of wikipedia
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