Let me tell you about the new grueling routine Matt and I have been going through a couple of times a week.20 Minute Cross Trainer Intervals
Disclosure....
1. I hate the cross trainer
2. Anyone who thinks 30 seconds isn't a long time, has never done a Hiit session
3. You will feel great afterwards, so persevere
We both tend to go through phases when we get sore knees for some reason or another. So this cross trainer work out is easier our joints (I know we sound like pensioners, not twenty somethings).
If you do it for 20 minutes, each round should be between 2-2 1/2 minutes. Train at a medium intensity for 2 minutes and then push your feet forward as fast as possible for the next 30 seconds. Then repeat the whole process.
If you really feel like burning some cals, make the regime 1 1/2 mins medium and 30 seconds intense.
It is worth noticing your RPM when you are pushing yourself to see what you can get up to and then aim to keep it at that each time you go at full throttle.
You will definitely appreciate the next 2 minutes as a slower pace and you will get off nice and sweaty.
I find doing intervals makes the tedious job of using cardio machines go much faster.
Of course you can apply this to any of the machines, I love doing it on the treadmill but I don't have as much recovery time.
Here is a rough guide (based on my abilities so adapt to suit eg, Matt's RPM is much higher than mine, some people's may be lower)
0 - 2 mins 70 RPM
2 - 2.30 mins 103 RPM
2.30 - 4.30 mins 70 RPM
4.30 - 5 mins 103 RPM
5 - 7 mins 70 RPM
7 - 7.30 mins 103 RPM
7.30 - 9.30 mins 70 RPM
9.30 - 10 mins 103 RPM
10 - 12 mins 70 RPM
12 - 12.30 mins 103 RPM
12.30 - 14.30 mins 70 RPM
14.30 - 15 mins 103 RPM
15 - 17 mins 70 RPM
17 - 17.30 103 RPM
17.30 - 19.30 mins 70 RPM
19.30 - 20 mins 103 RPM
Cool down... or keep going to 30 if you're brave enough.
Let me know if you try it and how you get on.
K x
