Do you want to burn a ton of calories and increase your endurance too? Here is workout that you can do with any piece of cardio equipment or with nothing at all. This workout uses your RPE scale. RPE stands for Rate of Perceived Exertion. It is a 1-10 scale. 1 is equal to the energy it takes to sit on the couch and eat bon bons. 10 is so hard you feel like you are going to puke! 5 is more of a moderate pace you can maintain for about 30 minutes straight and still gossip with your workout buddy.
Choose you method; walking, running, biking, eliptical, rowing, jump rope, swimming, stairs…..
5 minute warm up at an RPE of 4-5
15 minutes: Alternate 2 minutes of RPE 8 with 1 minute of RPE 4-5
Then for 15-20 minutes continue at RPE of 4-5.
if you really push yourself during your higher RPE intervals, this workout will challenge your cardiovascular system like crazy. Then you can still burn up more calories during the second section of the workout. This 15-20 minutes should be at an enjoyable pace. No stress here!
Remember, all cardio is beneficial. So if you’ve only got 10 minutes then move for 10 minutes. it’s better then nothing!