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Title : 2 machines, 30 minutes, and you're done!
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2 machines, 30 minutes, and you're done!

18.5.16

the tape was loathe at the gym? You can still get in cardio on your own! Spend some time on the exercise bike and elliptical cardio this quickie 30 minutes. Both parts of the plan are interval workouts that build strength and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.

Routine stationary bike

Time	RPE *	Notes
00:00 - 05:00	3	Heating
05: 00-6: 00	5 to 6 in
06: 00-6: 30	08.07	Sprint
06: 30-7: 30	3 to 5 of
07: 30-8: 30	5 to 6 in
08: 30-09: 00	07.08	Sprint
09: 00-10: 00	3 to 5 of
10: 00-11: 00	5 - 6
11: 00-12: 00	08.07	Sprint
12: 00-15: 00	3 to 4	cooldown

* RPE = rate of perceived exertion (for an explanation click here )

elliptical routine

Time	resistance	SPM *	Notes
00:00 - 03:00	3	130	Heating
03: 00-5: 00	5	140-150
05: 00-6: 00	7	180-190	Sprint
06: 00-7: 00	4	140-150
07: 00-8: 00	7	180-190	Sprint
08: 00-10: 00	5	140 - 150
10: 00-12: 00	6	160-170
12: 00-13: 00	8	180-190	Sprint
13: 00- 15:00	3	130-140	cooldown

* = SPM steps per minute
Inclination = 20 percent

Click here for a printable version of this routine so you can have on hand when you need it!

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