Burn 400 Calories Without Getting Bored

Bike
Minutes	What to Do	RPE
0:00-5:00	Warm up gradually.	5
5:00-7:00	Pedal steadily at about 85 RPM (level 7-10).	5-7
7:00-8:00	Speed up to 100 RPM (level 7-10).	7-9
8:00-14:00	Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast.	5-9
14:00-15:00	Recover for 1 minute.	5
Elliptical
Minutes	What to Do	RPE
15:00-18:00	Move at a moderate level (level 6-9).	5-7
18:00-20:00	Increase setting (level 14-16).	7-9
20:00-25:00	Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity.	5
Treadmill
Minutes	What to Do	RPE
25:00-27:00	Walk briskly or jog (3.5 or 5.8 MPH).	5-7
27:00-29:00	Run at a quicker pace (5.8-7.0 MPH).	7-9
29:00-33:00	Repeat minutes 25-29.	5-9
33:00-35:00	Walk briskly or jog (3.5 or 5.8 MPH).	5-7
35:00-40:00	Cool down (3.0-4.5 MPH).	4