PLEASE LIMIT YOUR Cardio room WORKOUTS TO 30 MINUTES
Workouts in 30 minutes or less:

When you are pressed for time or just don’t have the attention span to work out for longer than 30 minutes try these workouts to get the most bang for your buck.

Treadmill/Ellipticals

Speed: Warm up at a comfortable pace for 5 minutes. Increase your speed by .5-1.0 miles per hour for 2 minutes-this pace is referred to as your “fast” pace. Reduce speed to a walk for 30 seconds. Resume fast pace for 2 minutes. Alternate the 30 second walk with the 2 minute fast pace for 20 minutes. Cool down for 5 minutes. Go shower!

Hills: Warm up at a comfortable pace for 5 minutes. Increase the elevation by 5-7% maintaining the same speed-keep it here for 1 minute. Reduce the elevation back to 0%-keep it here for 1 minute. Alternate the 1 minute at 5-7% grade with 1 minute at 0% grade for 20 minutes. Cool down for 5 minutes. Go shower.

Treadmill/Ellipticals

Speed & Hills: Warm up at a comfortable pace for 5 minutes. Increase your speed by .5-1.0 and your elevation by 5%. Keep it here for 1 minute. Reduce your speed to a walk and your elevation to 0% grade for 30 seconds. Alternate the fast pace and increased elevation for 1 minute with the 30 seconds easy for 20 minutes. Cool down for 5 minutes.

Note: This workout should be done after the first two have been mastered.

Bikes:

Speed: Warm up at a comfortable pace for 5 minutes. From your comfortable cadence, increase your RPM’s by 5-10 every 60 seconds for 5 minutes. Decrease your RPM’s by 5-10 every 60 seconds for 5 minutes. Repeat this cycle once again. Cool down for 5 minutes.

Hills: Warm up at a comfortable pace for 5 minutes. Maintain your RPM’s and increase your resistance by 1 level every 60 seconds for 5 minutes. Maintain your RPM’s and decrease your resistance by 1 level every 60 seconds for 5 minutes. Repeat this cycle once again. Cool down for 5 minutes.