Mix and Maximize your cardio: Burn more calories, work more muscles and have more fun with this motivating new program - Cardio Breakthrough

Have you ever been in the middle of your cardio routine and thought: How many more minutes till I'm done?! If the treadmill, stair climber, bike, elliptical trainer -- or any other activity -- is getting stale, we've got a great new way to wake up your workout. The concept is simple: Instead of slogging through the same old routine, you'll surge through three or four 10-minute sessions, choosing from 11 different activity options. And instead of relying on your butt and legs to do all the work, you'll involve those oft-neglected muscle groups north of your waistline.

"When you do short bouts of exercise, you can ultimately work at greater intensities," says Tom Wells, P.E.D., the University of Puget Sound exercise scientist who designed this program. "And involving more muscles can help you achieve greater overall fitness." Plus: Research shows that you may even burn more calories without feeling like you've upped your level of exertion. That's the real fitness payoff, Wells says. Burning calories and getting results, all with less noticeable effort -- what could be better than that?

focus on form

Today's high-tech cardio equipment offers a great workout but doesn't guarantee good form. Here, exercise scientist Tom Wells offers advice to keep your injury risk low and your calorie burn high.

ELLIPTICAL TRAINER: Imagine that you're running. Finish the motion with your heel up, and bend your knee as you start the next stroke.

ROWING MACHINE: Keep your back straight as you pull, and make sure to contract your abs. Initiate movement by pushing with hips and legs rather than pulling with arms and lower back.

STAIR CLIMBER: Touch side railings lightly for balance only. Don't increase the intensity unless you can step through the full range of motion: taking baby steps cheats your butt and your thighs out of a good workout.

STATIONARY BIKE: Adjust the bike seat properly; it's too high if your hips rock as you pedal and too low if your knees hurt afterward. To protect your knees, spin at 90 rpm or higher. If you're struggling, lower resistance.

TREADMILL: Walk or run with a natural arm swing. If you're walking or jogging on an incline and find yourself clutching the front rail, reduce the grade.

STAIR CLIMBER WITH UPPER-BODY DRIVE (E.G., VERSACLIMBER): Take full strokes with arms and legs, and keep pelvis in neutral position by contracting your abs.

CROSS-COUNTRY SKI MACHINE (E.G., NORDICTRACK): To protect your lower back, keep your abs tight. Don't hyperextend your knee on the push stroke.

YOUR WEEKLY WORKOUT

Day        Option  RPE  Time

Monday       A     7    10 min.
             B     8-9  2 min.
                   5    2 min.
                   8-9  2 min.
                   5    2 min.
                   8-9  2 min.
             A     7    10 min.
                        Total: 30 min.
                        Calories: 219 (*)

Tuesday      A     7    10 min.
             B     7    10 min.
             A     7    10 min.
             B     7    10 min.
                        Total: 40 min.
                        Calories: 312 (*)

Wednesday    B     7    10 min.
             A     8    10 min.
             B     6-7  10min.
                        Total: 30 min.
                        Calories: 262 (*)

Thursday: OFF

Day        Option  RPE  Time

Friday       B     7    10 min.
             A     7    10 min.
             B     7    10 min.
             A     7    10 min.
                        Total: 40 min.
                        Calories: 312 (*)

Saturday     A     7    10 min.
             B     8-9  3 min.
                   6    3 min.
                   8-9  3 min.
                   5    1 min.
             A     8-9  3 min.
                   6    3 min.
                   8-9  3 min.
                   5    1 min.
                        Total: 30 min.
                        Calories: 250 (*)

Sunday: OFF
RPE for Effort

Here's what the Rate of Perceived Exertion (RPE) numbers mean:

RPE  Intensity    In other words
     level

3-4  Easy to      Can carry on a
     moderate     conversation
                  while working
                  at this pace
5-6  Moderate     Can have a
                  conversation
                  with some
                  difficulty
7-8  Difficult    Tougher to have
                  a conversation
                  at this pace
8-9  Peak effort  Cannot work at
                  this pace for
                  more than a few
                  minutes; no-
                  talking zone

RELATED ARTICLE: the program

What to do Follow the weekly calendar on the opposite page for 8 weeks. Complete 10 minutes on each machine at the suggested RPE levels (see the "RPE for Effort" box opposite for an explanation of intensity), selecting machines from the "A" or "B" categories listed in the "Machine Options" chart below.

Beginner option Cut 10 minutes (i.e., 1 machine) from each workout. After a few weeks, gradually add the extra time/machine in until you can follow the complete schedule comfortably.