This program incorporates interval training (burst of activity followed by a recovery period) which will help you burn more calories. The workout time will vary depending on the level you choose, but keep in mind that this is a general program and may need to be adjusted depending on your fitness level. Use Rate of Perceived Exertion (RPE) as your guide (see below) and adjust speed or distance as necessary.

*If you find you don’t need the full 2 minutes for recovery, slowly decrease that amount of time (and/or increase the hard segments).

**This program assumes the levels on your machine go from 1-20. If this is not the case, adjust based on comfort level.