20-Minute Calorie Crushing Cardio | Full Length Fat Blasting, Metabolism Boosting Workout Video



Calorie-Crushing Cardio

Jan 3, 2013
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Tom Schirmacher

For each of these cardio workouts, created by Joe Dowdell, owner of Peak Performance in New York City, judge your rate of perceived exertion (RPE) on a scale of one to 10, where one is relaxed, five is so winded that chatting is tough, and 10 is gasping for breath.

Listen to your body. Super-tired or sore? Especially at the start of the plan, either do the recovery workout or take an extra day off. Note: If you're in the Slightly Out of Shape category, you get to skip levels 1 and 2.

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CARDIO 1: Base Conditioning

Out of Shape:15 minutes (3 to 4 RPE); in week two, increase to 20 minutes

Moderately Out of Shape:20 minutes (3 to 4 RPE)

CARDIO 2: Medium-Intensity Intervals

Out of Shape:Two minutes (5 to 6 RPE) followed by two minutes (3 to 4 RPE); repeat a total of five times. In week four, increase to six times.

Moderately Out of Shape: Two minutes (5 to 6 RPE) followed by one minute (3 to 4 RPE); repeat a total of six times. In week three, up it to seven times.

CARDIO 3: High-Intensity Intervals

Out of Shape:Two minutes (5 to 6 RPE) followed by one minute (3 to 4 RPE); repeat a total of six times. In week six, increase to seven times.

Moderately Out of Shape: One minute (7 to 8 RPE) followed by two minutes (3 to 4 RPE); repeat a total of six times. In week five, repeat seven times.

Slightly Out of Shape:One minute (7 to 8 RPE) followed by two minutes (3 to 4 RPE); repeat a total of six times. In week two, repeat seven times. In week three, complete 30 seconds (8 to 9 RPE) followed by 90 seconds (3 to 4 RPE); repeat a total of six times. In week four, repeat a total of seven times.






Video: CARDIO WORKOUT, HIIT WORKOUT, FAT BURNING, CALORIE CRUSHING CARDIO WORKOUT

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Date: 06.12.2018, 17:22 / Views: 52565


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