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This Plank Workout Challenges Every Muscle and You Can Print It

300-Calorie Interval Workout

Print It: 300-Calorie Interval Workout

Time
Speed (mph)
Calories burned*
RPE**
00:00-05:00
4.0
20
1-3
05:00-06:00
6.0
9
8-10
06:00-09:00
5.0
22
4-7
09:00-10:00
6.0
9
8-10
10:00-13:00
5.0
22
4-7
13:00-14:00
7.5
11
8-10
14:00-17:00
5.0
22
4-7
17:00-18:00
6.0
9
8-10
18:00-21:00
5.0
22
4-7
21:00-24:00
7.5
11
8-10
24:00-27:00
5.0
22
4-7
27:00-28:00
6.0
9
8-10
28:00-31:00
5.0
22
4-7
31:00-32:00
7.5
11
8-10
32:00-35:00
5.0
22
4-7
35:00-36:00
6.0
9
8-10
36:00-39:00
5.0
22
4-7
39:00-40:00
6.0
9
8-10
40:00-45:00
4.0
20
1-3

*Calories burned calculations are based on a 130-pound woman

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