EXERCISE AT HOME

Elliptical Trainer

* Using manual program, enter workout time as 30 minutes and choose appropriate level
* 6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
* 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
* 2 Minutes: Lower ramps and resistance to comfortable level. PE=5
* 6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
* Repeat entire cycle for remaining time
* Calories Burned: 250-300 (based on 140 lb person)

Bike

* Using the manual program, enter your workout time as 30 minutes and choose appropriate level
* 5 Minutes: Cycle at a comfortable pace. PE=5.
* 5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8.
* 5 Minutes: Cycle at comfortable pace. PE=5.
* 5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8
* 5 Minutes: Cycle at comfortable pace. PE=5.
* 5 Minutes: At current level, increase a level each minute. PE=7-8.
* Calories Burned: 245 (based on 140 lb person)

Hit the Road

Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.

* Warm up with a brisk walk/slow jog for 5-10 minutes.
* Jog/walk briskly for 3 minutes
* Sprint or speed walk for 30 seconds
* Repeat this cycle 6 for the remaining time, keeping PE between 5-8.

As you can see, it's easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting!

http://exercise.about.com/cs/cardioworkouts/a/burn300calories.htm