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30-Minute Running and Biking Workouts

An Easy Way to Get 30 Minutes of Cardio In!

It's time to do some cardio in our No-Excuses Workout Challenge. You're in charge today because you get to choose how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and head outside. But you can also swim, bike, jump rope, or take a Zumba class. The options are endless.

If you would like a little more guidance, we have some plans for you to try — one using a treadmill and one using a bike, in case you have access to some cardio equipment.

Treadmill

Time Speed (mph) Incline RPE*
00:00-5:00 4.0 3 1-3
5:00-6:00 5.0 1 4-7
6:00-8:00 5.5 1 8-10
8:00-9:00 5.0 1 4-7
9:00-11:00 6.0 1 8-10
11:00-12:00 5.0 3 4-7
12:00-14:00 5.5 3 8-10
14:00-15:00 5.0 3 4-7
15:00-17:00 6.5 1 8-10
17:00-18:00 5.0 1 4-7
18:00-20:00 5.5 5 8-10
20:00-21:00 5.0 5 4-7
21:00-23:00 6.0 5 8-10
23:00-24:00 5.0 1 4-7
24:00-26:00 5.5 1 8-10
26:00-30:00 4.0 1 4-7

*RPE = Rate of Perceived Exertion

Biking

Time RPE* Notes
0:00-5:00 3 Warmup
5:00-5:30 7-8.5 Sprint
5:30-6:30 3-5 Recover
6:30-7:00 7-8.5 Sprint
7:00-8:00 3-5 Recover
8:00-8:45 7-8.5 Sprint
8:45-9:45 3-5 Recover
9:45-10:30 7-8.5 Sprint
10:30-11:30 3-4 Recover
11:30-12:30 7-8.5 Sprint
12:30-13:30 3-4 Recover
13:30-14:30 7-8.5 Sprint
14:30-15:30 3-4 Recover
15:30-16:00 7-8.5 Sprint
16:00-17:00 3-5 Recover
17:00-17:30 7-8.5 Sprint
17:30-18:30 3-5 Recover
18:30-19:15 7-8.5 Sprint
19:15-20:15 3-5 Recover
20:15-21:00 7-8.5 Sprint
21:00-22:00 3-4 Recover
22:00-23:00 7-8.5 Sprint
23:00-24:00 3-4 Recover
24:00-25:00 7-8.5 Sprint
25:00-26:00 3-4 Recover
26:00-30:00 3 Cooldown
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