Burn 300 Calories in 30 Minutes

Cardio Gym Workouts: Medley

Bike:

Time	Intensity/Speed	Resistance/Level	Perceived Exertion
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	70-80 RPM	5	4

Total Time: 10 minutes

Elliptical Trainer:

Time	Resistance/Level	Perceived Exertion
3 min	4/5	5
2 min	6/6	6
3 min	5/5	5-6
2 min	6/7	6
5 min	2/1	3-4 (cool down)

Total Time: 15 minutes

http://exercise.about.com/library/blgymmachinemedley.htm

Burn 300 Calories in 30 Minutes

Hit the Road

Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.

• Warm up with a brisk walk/slow jog for 5-10 minutes.
• Jog/walk briskly for 3 minutes
• Sprint or speed walk as fast as you can for 30 seconds or to something in the distance (a mailbox, a tree, etc.)
• Repeat this cycle for 20-30 minutes, keeping PE between 5-9.

Changing your settings not only makes your workouts more interesting, it forces you to pay attention to what you're doing, how hard you're workout and how long each interval is. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting.

Cardio Workout

Treadmill:

Time	Intensity/Speed	Incline	Perceived Exertion
5 min	3.0 mph - warm-up	1%	Level 2-3
3 min	4.0+	3%	4-5
1 min	4.5+	6%	5
3 min	5.0+	2-4%	6
1 min	4.5+	5%	5
1 min	6.0+	2-4%	6-7
1 min http://exercise.about.com/library/blgymmachinemedley.htm	3.0-4.0	0%	3-4