Burn calories with this cardio endurance workout

If you are bored with the same exercises on the treadmill, you will need this cardio endurance training. This is a 40-minute workout for beginners and mid-level athletes that contains different levels of intensity to help you burn more calories and make your workouts a little more interesting.You will alternate between basic, medium, and slightly higher intensity levels using this table of accepted loads so that they match your feelings and the suggested load. This workout can be performed on any cardio machine or other activity.

What you need

You can use any cardio machine or any type of active activity. This includes a treadmill, elliptical machine, or exercise bike in the gym or fitness room. But you can also take a walk in the fresh air or ride a bike. You will need drinking water as this is a long workout and you should avoid dehydration.

How to perform a workout

· Complete each training segment by setting the speed, slope, resistance, or slope to match your load. Learn the cardio machine before you start to know how to change settings during your workout. For outdoor activities, you can change the speed or go up hills or stairs to increase the load level.

· If necessary, change the workout according to your fitness level, preferences, and goals. If you're just not ready for chugging, you can reduce the load or intensity a little. But you can also turn on the "beast" mode for more intensity if you feel full of energy.

· If you feel pain, dizziness, or difficulty breathing, slow down or stop your workout. Be sure to use the safety cord on the treadmill.

Cardio-endurance training

Time Intensity, speed, slope or resistance Perceived voltage

5 min. Warm up at a light / moderate pace. 4

5 min. Base level: increase speed, tilt, or drag (or use a combination) to find the base level. At this stage, you should be a little out of your comfort zone and feel like you are working, but not so tired and can talk. 5

2 min. Increase the slope and resistance until you feel that you are working harder than at the basic level. 6

Time Intensity, speed, slope or resistance Perceived voltage

3 min. Go back to the original level 5

1 min. Increase the slope and drag to work with a higher load than the base load. 6

3 min. Go back to the original level 5

1 min. Increase your speed to work with more intensity – you will find it difficult to speak due to rapid breathing and heartbeat.

3 min. Go back to the original level 5

1 min. Increase your speed to work with more intensity - you will find it difficult to speak due to rapid breathing and heartbeat.

3 min. Go back to the original level 5

2 min. Increase the slope and drag to work with a higher load than the base load. 6

3 min. Go back to the original level 5

2 min. Increase the slope and drag to work with a higher load than the base load. 6

5 min. Cool down at a light to moderate pace. 4

Total: 39 minutes

That's it, now go take a shower. Or you can just keep going if you feel great and want to add more time and burn more calories.

Safety precautions for this exercise: consult your doctor before trying this workout if you have any illnesses or injuries.