Work Out Machines and Cardiovascular Activity

If you have work out machines or cardiovascular equipment, ie. a rower or a bicycle, at home, you may wish to do the following using a scale of 1-10 where 1 is the lowest amount of effort and 10 the highest. Choose a level and work for 10 to 20 minutes at an intensity that will maintain or challenge this level.

One of the best ways to lose fat and improve your cardiovascular capabilities is to mix periods of high effort and intensity with a period of recovery. I have therefore suggested three different programmes at different levels of intensity. As you improve, the intensity and length of time will have to be increased to maintain your workout effort level. This type of training is more demanding than lower intensity, but the extra effort will make for speedier changes and benefits!


• 1 minute at high intensity at Level 8

• 1 minute of recovery at Level 5

Repeat 5 times

Time: 10 minutes


• 2-minute warm-up

• 3 minutes at Level 5

• 3 minutes at Level 7

• 3 minutes at Level 9 — repeat this 2-3 times

• 3 minutes at Level 5

Cool down: 2-4 minutes

Time: about 19-24 minutes


2-minute warm-up

Start at a low level and increase the intensity of effort each minute until your maximum personal effort is reached, then decrease the effort every minute.

Time: 20 minutes

Finish with the stretches.