Burn 500 Calories in 30 Minutes – Downloadable Workouts

Burn 500 Calories in 30 Minutes – Downloadable Workouts

When it comes to the gym, I am all about quality, not quantity. You see too many people pounding the treadmill for hours at the same pace, not really hitting the fat burning zone.  If you want to drop the fat, you need to stress your body, the best way to do this is intervals. Interval training means quickly changing the intensity from low to high in short bursts, and then resting for a short period before going through the routine again.  As well as improving aerobic capacity, it will also burn a high amount of calories as you are ‘stressing’ your body in the process.

To get the most out of your cardio day gym time, take a look at some of these workouts we have devised utilising the cardio machines at your gym, which will burn around 500 calories in 30 minutes.

30 Minute Interval Training – Treadmill

Time
(Mins)

Type Beginner
(MPH)
Intermediate
(MPH)
Advanced
(MPH)

0-3

Warm Up Gradually increase pace to 4.5 Gradually increase pace to 5.5

Gradually increase pace to 6.5

3-6

Run 5.5 6.5 7
6-7 Sprint 7.5 8

9

7-10

Run 5.5 6.5 7

10-11

Sprint 7.5 8

9

11-14

Run 6 7

7.5

14-16

Sprint 8 8.5

9.5

16-19

Run 6 7

7.5

19-21 Sprint 8 8.5

9.5

21-24

Run 6 7

7.5

24-26

Sprint 8 8.5

9.5

26-30 Cool Down Gradually reduce pace from 5.5 to 0 Gradually reduce pace from 6 to 0

Gradually reduce pace from 6 to 0

 

*Please note, for the sprint sections just run as fast as you can in the allotted time. For the run sections, these should be fairly comfortable so again adjust for your own fitness level if the above is too hard/easy.

Click here to download a copy –

30 Minute Treadmill Workout

 

30 Minute Climber (using weights) – Stairmaster
Time
(Mins)
Type Beginner
(Resistance Level)
Intermediate
(Resistance Level)
Advanced
(Resistance Level)
0-5 Warm Up 2 3 4
5-10 Step – without weights 8 9 10
10-13 Step – performing bicep curls 8 9 10
13-17 Step – without weights 11 12 13
17-20 Step – holding weights at 90o angle 11 12 13
20-25 Step – without weights 13 14 15
25-30 Cool Down 2 3 4

*Please note, for the weights go a little lighter than you usually would as you are performing these exercise whilst your heart rate is at a higher level.

Click here to download a copy –

30 Minute Climber

 

30 Minute Ultimate Bike Ride
Time
(Mins)
Type Beginner
(Resistance Level)
Intermediate
(Resistance Level)
Advanced
(Resistance Level)
0-5 Warm Up 1 2 2
5-10 Seated Climb 5 6 6
10-12 Sprint 1 2 2
12-13 Recover 2 3 3
13-16 Standing Climb 9 10 10
16-18 Sprint 1 2 3
18-19 Recover 1 2 3
19-22 Seated Climb 8 9 10
22-24 Standing Climb 11 12 13
24-25 Sprint 1 2 3
25-30 Cool Down 1 2 2

Click here to download a copy –

30 Minute Ultimate Bike Ride

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