You can do this moderate cardio session on either the treadmill, elliptical, stairmill or bike! It’s very versatile.
I did this on a treadmill. If you do this on another piece of equipment, you’ll have to find a speed that puts you at about 80% of your maximum heart rate and use that as your high speed. I chose 5.3 because it kept my heart rate at an average of 163 (which is 85% of my max heart rate).
The reason why I like this routine is because I don’t like running 30 minutes straight. I get too bored! If I change it up and add 1 minute of walking here and there, it keeps my mind a little busy and makes the time go by faster!
Time: 31:00 (added in a minute cool down)
Distance: 3.01 miles
Calories burned: 315
Average Heart Rate: 163
If you try this 30 minute 4:1 moderate cardio routine, let me know what you think!