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Friday Fitness: 30 Minute BURN

Short on time?  This 30-minute interval workout is quick, but will increase your calorie and fat burn as well as increase aerobic capacity.

 

The good news is you can do this routine while walking or running outdoors or on the treadmill, elliptical or bike. Personalize it to your own fitness level by using your ‘rating of perceived exertion’ (RPE) or how hard you feel like you’re working.

 

On a scale of 1 to 10, with 1 meaning very little exertion (walking slowly) and 10 meaning full‐out effort (sprinting as fast as you can), you judge what speed or resistance is best for you.

 

 

TIME INTENSITY EFFORT (RPE)
5 minutes Warm – Up 2
5 minutes Easy 3
2 minutes Moderate 6
2 minutes Easy 3
2 minutes Moderate 6
2 minutes Hard 7
2 minutes Easy 3
2 minutes Moderate 6
4 minutes Easy 3
4 minutes Cool – down 2
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