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Burn Calories with this Workout

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For beginners and intermediate exercises

Once you’re bored with the same old training session and need to burn those cookies that you couldn’t resist, you need this endurance training. This is a beginner to intermediate level 40-minute workout that will take you through different levels of intensity to help you burn more calories and make your workouts more interesting.

You will change the baseline, moderate level, and slightly higher intensity levels by changing your settings and using this perceived effort diagram to match how you feel to the proposed effort levels (learn more about how to monitor the intensity si).

This workout can be done on any cardio machine or other activity.

What do you need

You can use any cardio machine or activity. This includes a treadmill, elliptical workout, exercise workout in the gym or gym. But you can also take it outdoors by running or cycling. You will need water as this is a long workout and you need to stay hydrated.

How to do a workout

– Complete each segment of the workout, set speed, incline, resistance or ramps to match the proposed effort levels. – – Study cardio before you start to know how to change settings during your workout. For outdoor activities, you can change your speed or include hills or stairs to increase the load level.
– Modify your workout according to your needs to suit your fitness level, preferences and goals. If you’re just not ready to smooth out and inflate to workout level 7, it’s a good idea to step back a bit. But you can also do it in beast mode for more intensity if you feel ready to roar.
– Reduce or stop training if you feel pain, dizziness or shortness of breath. Be sure to use the treadmill safety cable.

Cardio workout for Endurance

road Intensity, speed, slope or resistance Perception of effort
5 minutes. Heat at a moderately moderate pace. 4
5 minutes. Baseline: Increase speed, slope, or drag (or use a combination) to find the baseline. In this phase you should be a little outside your comfort zone and feel that you are working, but you can talk 5
2 min. Increase the slope, resistance or ramps until you feel that you are working harder than the starting level. 6
3 min. Back to baseline 5
1 minute. Increase your incline, resistance or ramps to work harder than the starting level. 6
3 min. Back to baseline 5
1 minute. Increase your speed to work at a higher intensity – it’s hard to talk 7
3 min. Back to baseline 5
1 minute. Increase your speed to work at a higher intensity – it’s hard to talk 7
3 min. Back to baseline 5
2 min. Increase your incline, resistance or ramps to work harder than the starting level. 6
3 min. Back to baseline 5
2 min. Increase your incline, resistance or ramps to work harder than the starting level. 6
5 minutes. Cool at a moderately moderate pace. 4
Total amount: 39 minutes

That is, now hit the showers. Or you can just keep going if you feel great and want to add more time and burn more calories.

Precautions for this workout: Before trying this workout, consult your doctor if you have injuries, illnesses, or other conditions.

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