For any readers stuck in a boring rut of a treadmill routine where the results are as low as your excitement to press “start”, check out this exclusive tip from Lit Fitness personal trainer Ryan Walseth to break out of your fitness plateau!
Here is a killer 20-minute cardio blitz, created by Body For Life author Bill Phillips, taken from his 90-day body transformation program and is perfect for anyone on any fitness level!
20-Minute Body For Life Cardio Routine:
2-min warm up at 5 out of 10 intensity
* 6 out of 10 intensity for 1-min
* 7/10 for 1-min
* 8/10 for 1-min
* 9/10 for 1-min
* back down to level 6/10 for 1-min
* 7/10 for 1-min
* 8/10 for 1-min
* 9/10 for 1-min
* back down to level 6/10 for 1-min
* 7/10 for 1-min
* 8/10 for 1-min
* 9/10 for 1-min
* back down to level 6/10 for 1-min
* 7/10 for 1-min
* 8/10 for 1-min
* 9/10 for 1-min
* Then 10/10 for 1-min!
* Finish with 1-min cooldown at level 5 out of 10
If you’re confused by the intensity levels, use this chart as a guideline:
1. No Exertion (standing still)
2. Very Light
3. Light (warm up pace)
4.
5. Somewhat Hard (break a sweat)
6.
7. Hard (running, workin it!)
8.
9. Extremely Hard (push yourself to elicit changes!)
10. Near Maximal Exertion (all out sprint or similar)
The Body For Life cardio program ditches the traditional heart rate chart to gauge intensity and uses the Rating of Perceived Exertion (RPE) Scale based simply on a 1 to 10 rating.
The simplified scale is essentially how hard you feel you are working out at any give time within a workout and is individually specific to you, on that day, at that exact time, regardless of the exercise being performed!
This definitely sounds a lot more inneresting than jogging for 20 minutes. We can’t wait to try this new routine out!
[Image via AP Images.]
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