Burn Calories With This Cardio Endurance Workout

For Beginner and Intermediate Exercisers

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Updated on October 22, 2020

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Men running on the gym treadmill — mauro_grigollo / Getty Images

Once you are bored with the same old treadmill session and you need to burn off those cookies you couldn't resist, you need this cardio endurance workout. It's a beginner to intermediate level 40-minute workout that takes you through different levels of intensity to help you burn more calories and make your workouts a little more interesting.

You'll alternate between a baseline, moderate level, and a slightly higher intensity level by changing your settings and using this perceived exertion chart to match how you feel to the suggested perceived exertion levels (learn more about how to monitor your intensity). This workout can be done on any cardio machine or other activities.

What You Need

You can use any cardio machine or activity. That includes the treadmill, elliptical trainer, exercise bike in the gym or your fitness room. But you can also take it outdoors with running or cycling. You will need water as this is a long workout and you must stay hydrated.

How to Do the Workout

Complete each segment of the workout, setting speed, incline, resistance or ramps to match the suggested perceived exertion levels. Study the cardio machine before you begin so you know how to change the settings during the workout. For outdoor activities, you can vary your speed or include hills or stairs to increase your exertion level.
Modify the workout as needed to fit your fitness level, preferences, and goals. If you just aren't ready for the huffing and puffing of exertion level 7, it's okay to back off a little. But you can also take it into beast mode for more intensity if you're feeling ready to roar.
Slow down or stop the workout if you feel any pain, dizziness or shortness of breath. Be sure to use the safety cord on the treadmill.

Cardio Endurance Workout

Time	Intensity, Speed, Incline or Resistance	Perceived Exertion
5 min.	Warm up at an easy-moderate pace.	4
5 min.	Baseline: Increase speed, incline or resistance (or use a combination) to find your baseline. In this phase, you should be just a little out of your comfort zone and feel that you're working, but able to talk	5
2 min.	Increase your incline, resistance or ramps until you feel you're working harder than baseline.	6
3 min.	Back to your baseline	5
1 min.	Increase your incline, resistance or ramps to work harder than baseline.	6
3 min.	Back to your baseline	5
1 min.	Increase your speed to work at a higher intensity - you should find it difficult to talk	7
3 min.	Back to your baseline	5
1 min.	Increase your speed to work at a higher intensity - you should find it difficult to talk	7
3 min.	Back to your baseline	5
2 min.	Increase your incline, resistance or ramps to work harder than baseline.	6
3 min.	Back to your baseline	5
2 min.	Increase your incline, resistance or ramps to work harder than baseline.	6
5 min.	Cool down at an easy-moderate pace.	4
Total:	39 Minutes

That's it, now hit the showers. Or, you can just keep going if you are feeling great and want to add more time and burn more calories.

Precautions for this workout: See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

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