OPIPRO Workout 28

Choose Stationary Bike or Treadmill

For the “work/on” portion of the workout you want to work at a hard pace that you can maintain for the whole period. For the “rest/off” portion of the workout you want slow down your pace but keep riding or running/walking to bring your heart rate down.

• Warm-up 5 minutes
• 2 minutes on:1 minute off
• 1 minute on:2 minutes off
• 2 minutes on:1 minute off
• 1 minute on:2 minutes off
• 1 minute on:1 minute off
• 2 minutes on:1 minute off
• 1 minute on:2 minutes off
• 2 minutes on:1 minute off
• 1 minute on:1 minute off
• 2 minutes on:1 minute off
• Cool Down 5 minutes
• Stretch

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