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Sick of the Treadmill? This Machine Burns Way More Calories — and Won't Hurt Your Knees

Get It Up, Your Heart Rate That Is: Biathlon

Changing machines mid-cardio is one of my favorite ways to beat boredom. I love this stationary bike and treadmill mini biathlon because it's a great way to work your entire lower body, all while blasting major calories.

For the first part, hop on a stationary bike and be prepared to work! Here's how it goes:

Time Level (Resistance) Speed (RPM) RPE (1-10)
00:00-05:00 3 70-80 3
05:00-07:00 6 90-100 5-6
07:00-10:00 10 70-85 7-8
10:00-12:00 8 90-105 6-7
12:00-15:00 12 65-80 8-9

For the second part of the routine on the treadmill just

.

You're halfway there! Now get off the stationary bike and hop on a treadmill for the rest of the program:

Time Speed (MPH) Incline RPE (1-10)
15:00-16:00 4.0 0 5
16:00-20:00 5.0 2 6
20:00-24:00 5.5 2 7
24:00-28:00 5.0 4 8
28:00-32:00 5.5 4 8-9
32:00-37:00 3 0 4-3

Fit's Tip: Depending on your exercise level this may seem too hard or too easy. Adjust your speed and resistance so that your RPE is within the desired range.

Join The Conversation
rpenner rpenner 9 years
cereal_please - that really sucks! I'm glad my gym isn't that busy. I'm going to give this a try tonight!
doogirl doogirl 9 years
I'm definitely doing this one at the gym!
cereal_please cereal_please 9 years
If only it was so easy.. at my gym we're allowed a 30 minute slot per cardio machine. We have to sign up and can't be on a cardio machine for two consecutive half hour segments. So unless it's not busy (which it usually is), someone will snatch up my treadmill minutes after I get off :(
JustSomeChick JustSomeChick 9 years
Hmm... maybe I will give this a shot tonight!
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