Monday, April 11, 2011

Your 20-Minute Fat Burn
Cardio is great for burning calories and shedding fat, but the truth is that the machines in your gym often aren’t the most exciting. The solution? Mix up your cardio sessions with Oxygen’s new calorie-scorching plan. You’ll burn up to 200 calories in a short amount of time – guaranteed.

This high-intensity interval training (HIIT) program is based on your rate of perceived exertion, or RPE – a scale of one to 10 that describes how hard you are working. Think of an RPE of one as if you were sitting on a couch, while an RPE of five or six is a medium jog. When you get all the way up to 10 on the RPE scale, you’re giving 100 percent of your maximum effort – what you would be experiencing, for example, if you were running from an angry dog.

Use these cues to determine just how hard you should be working at each of the intervals in this plan. To increase your RPE, you will need to up the speed, incline or resistance on your cardio machine – if you feel you are working harder, then you are on the right track!

Download the plan!

Learn more about intervals and tracking your RPE in these articles:
  1. Your No-Cost Heart Rate Monitor
  2. Faster Workouts, Faster Results
  3. Your Summer Shape-Up Cardio Workouts

What are your training goals? Write webeditorial@oxygenmag.comand you’ll see more of what you need!

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