Cardio workouts for heart health
20-minute high intensity bike workout
Begin with a 3- to 5-minute easy ride warm up and finish with a 3- to 5-minute easy ride cool down. The following workout includes 2-minute interval cycles.
| Minute | RPM | Intensity | Posture |
|---|---|---|---|
| 1 | 70-75 | Level 2 – 3 | Upright |
| 3 | 80-85 | Level 4 – 5 | Standing |
| 5 | 90-95 | Level 6+ | Racing |
Repeat the above sequence at minutes 7, 9, 11, 13, 15, and 17. Minute 19 is a “free choice” ride where you can select your favorite intensity level from above.
30-minute treadmill walking workout
| Minute | Speed | Incline | RPE |
|---|---|---|---|
| 0 – 3 | 4 mph | 3 – 3.5% | 5 |
| 3 – 6 | 4 mph | 5 – 7% | 6 |
| 6 – 9 | 4.5 mph | 3 – 3.5% | 6 |
| 9 – 10 | 4 mph | 8 – 10% | 7 |
Repeat the above sequence 3 times for a 30-minute walking workout.
Note: Beginners should start with a speed of 3.5 mph. Advanced treadmill walkers can go up to 5.0 mph at their peak. This workout can also be adapted to a running/jogging workout starting with a jog at 5.0 mph and working up to a run at 6.0 to 6.5 mph.
*RPE= rate of perceived exertion. RPE is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.
30 minute cardio gym workout
Begin with a 3-minute easy warm up and finish with a 3-minute easy cool down.
| Minute | Machine | Intensity | RPE |
|---|---|---|---|
| 1 – 5 | Treadmill | Moderate | 4 – 5 |
| 5 – 10 | Elliptical | Vigorous | 6 – 7 |
| 10 – 15 | Bike | Moderate | 4 – 5 |
| 15 – 20 | Stepper | Vigorous | 6 – 7 |
| 20 – 25 | X-Trainer | Moderate | 4 – 5 |
| 25 – 30 | Your choice | Vigorous | 6 – 7 |
For the last cycle, the select your favorite piece of cardio equipment for the finale.
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