Interval Workouts

The following workouts can be performed on any type of cardiovascular machine (treadmill, elliptical, recumbent bike, etc.)

20 Minute Workout 

• Exercises at a slow, comfortable pace for 2 minutes (Warm up)
   
• Exercise as fast as you can for 2 minutes
   
• Return to a slow, comfortable pace for 2 minutes
   
• REPEAT this 3 more times

  Exercise at a slow, comfortable pace for an additional 2 minutes (Cool down)

30 Minute Workout

• Exercise at a slow, comfortable pace for 2 minutes (Warm up)
   
• Increase to a brisk pace for 25 minutes
   
• Return to a slow, comfortable pace for 3 minutes (Cool down)

40 Minute Workout

• Exercise at a slow, comfortable pace for 3 minutes (Warm up)
   
• Increase to a brisk pace for 7 minutes
• Return to a slow, comfortable pace for 3 minutes
• REPEAT this 2 more times
• Exercise at a slow, comfortable pace for an additional 7 minutes (Cool down)

Any Length Workout

• Exercise at a slow, comfortable pace for 3 minutes (Warm up)
   
• Exercise as fast as you can for 1 minute
   
• Return to a slow, comfortable pace for 1 minute
  or
• Exercise as fast as you can for 30 seconds
   
• Return to a slow, comfortable pace for 1 minute and 30 seconds
   
• REPEAT this as many times as possible
  Return to a slow, comfortable pace for 3 minutes (Cool down)