You do not have to spend hours at the gym to make or see a difference. Kids, meetings, traffic and so many other things come up during the day that prevent us from making it to the gym, or seriously cut into our time there. I designed several cardio workouts that allow you to burn a ton of calories in the shortest time possible. Here is a look at two of them. Remember, any time in the gym is better than none at all. Take advantage of the time that you have and make the most of it!
- Treadmill Workout
|
15 Minute Fat Blaster |
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| Minutes | What To Do | Speed
mph |
Incline | RPE |
| 0-3 | Warm up | 3.0-3.5 | 2% | 3 |
| 3-6 | Increase the intensity | 3.7-4.2 | 5% | 5-6 |
| 6-8 | Pump arms with elbows bent | 4.2-4.7 | 6% | 6 |
| 8-10 | Squeeze glutes and take the pace up | 4.7-5.0 | 7% | 7-8 |
| 10-13 | Increase incline | 4.7-5.0 | 8% | 7-8 |
| 13-14 | Back off intensity | 3.7-4.2 | 5% | 5-6 |
| 14-15 | Cool down | 3.0-3.5 | 1% | 3 |
Walking uphill burns more calories and whips your lower body into shape. Burn 100 calories with this 15 minute walk.
- Elliptical Workout
|
Elliptical Burn |
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| Time
minutes |
level | Incline | RPE
(1-10) |
| 0-5:00 | 1 | 6 | 3 |
| 5:00-5:30 | 6 | 8 | 6 |
| 5:30-7:00 | 2 | 8 | 5 |
| 7:00-7:30 | 7 | 8 | 6-7 |
| 7:30-9:00 | 2 | 8 | 5 |
| 9:00-9:30 | 5 | 8 | 6 |
| 9:30-11:00 | 2 | 8 | 5 |
| 11:00-11:30 | 8 | 8 | 7-8 |
| 11:30-13:00 | 2 | 8 | 5 |
| 13:00-13:30 | 9 | 8 | 8-9 |
| 13:30-15:00 | 2 | 8 | 5 |
| 15:00-15:30 | 9 | 8 | 8-9 |
| 15:30-17:00 | 2 | 8 | 5 |
| 17:00-20:00 | 1 | 6 | 4 |
