Bored of the same old cardio routine? Feel like your cardio workouts are getting you nowhere? Just twenty minutes of any one of these high intensity interval workouts will burn close to 300 calories and make you feel completely invigorated. Be prepared to sweat!!! Also remember to enter your exact weight for all programs for a more accurate calories burned reading.

Treadmill Walking Workout
Begin with the following settings:
Manual program
20 minutes time
3.0 incline
3.0 mph
warm-up at these settings for 2 minutes then continue with the following:
minute 3-6 increase incline to 12.0 and speed to 3.2 mph
minute 7-10 decrease incline to 7.0 and increase speed to 3.6 – 4.0
minute 11-14 decrease speed to 3.2 mph and increase incline to 15.0
minute 15-18 decrease incline to 7.0 and increase speed to 3.6 – 4.0
minute 19-20 decrease incline to 3.0 and maintain speed at 3.6 – 4.0
cool-down at the machine setting for 2-5 minutes

Monitor your heart rate throughout the entire workout by placing your hands on the silver sensors and holding them there for as long as the machine requires. You will see hr somewhere on the screen and once you get the reading look it up on the chart. Once you’re past the warm-up be sure you’re working at 75% to 85% of your target heart rate especially when the incline is at it’s highest. If you have a difficult time keeping up, you can lower the speed slightly but not the incline.

Recumbent Bike Racing
Begin with the following settings:
Hill program
20 minutes
level 5-6
Warm-up by pedaling at 50-60 rpm’s for two minutes. Then increase to level 7-8 and pedal at 80 –90 rpm’s for the remaining 18 minutes. Your goal is to maintain your heart rate at 75-85% of your target heart rate for the remainder of the workout. If it becomes too difficult decrease one to two levels for 1 minute to recover then increase again to higher level. Never go below the 80-90 rpm’s. Cool down for two minutes.

EFX Crosstrainer Challenge
Begin with the following settings:
Random setting
20 minutes
level 3-5
Warm-up at 50 rpm’s for two minutes. Then increase to level 6-8 and stay at 70 rpm’s for the remaining 18 minutes. Your goal is to maintain your heart rate at 75-85% of your target heart rate for the remainder of the workout. If you’re a beginner the crosstrainer can be very tough because you may be going too slow. Staying above 70 rpm’s although challenging is actually easier over a long period of time than if you go slower. Cool down for two minutes.

Keep your intensity high with these funky workout hits.
Shape Fitness Music: Cardio, Vol.3