The beginner fat burning program will help you to achieve the greatest rate of fat burning in the 65% to 75% range of your target heart rate. This will keep you in an aerobic state, guaranteeing adequate oxygen is supplied and allowing your body to burn fat. Stored body fat will continue to be used as energy, allowing you to reach new fitness and health goals.

Due to the strenuous level and intensity of this workout, it is vital that you have a foundation in cardiovascular heart training. If your body fat is over 30% you should adjust the time and intensity according to your ability level.

Workout Details

Time: 30-minute workout
Program: Manual
Intensity Level: 55% to 85% Intensity or Target Heart Rate
Resistance (1-20): 4-8
Strides per minute, high intensity: 150-180 - 3 minutes
Strides per minute, during rest phase: 120-130 - 3 minutes

Before You Begin

• Warm-up by stretching your lower body 5 minutes before working out.
  
• You should be well hydrated. Drink at least 1 cup of water 1 to 2 hours before exercise.
  
• You should eat within the 6 hours prior to your workout - a meal consisting of 1 protein serving and 2 carbohydrate servings.
  
• Fitness Level requirements:
  Participation in 8 weeks of cardio-conditioning.
  Participation in 8 weeks of weight loss training.
  
• Annual physical check up with physician clearing you to exercise with target heart rate modifications as needed.
  

0 minutes: Begin moving quickly into your first high interval, increasing your strides to between 140 and 160 strides per minute. Resistance should be at level 7. Your pace should be intense. Your handgrip should be in a position on the bars about chest high. Your CrossRamp should be in a neutral position at about 6.
Calculate your target heart rate.

3 minutes: Rest Interval: Slow your pace. Change the strides per minute to between 120 and 130. Decrease resistance to 3 or 4. Use controlled breathing to allow a gradual decrease in heart rate. Remember to drink fluids throughout your workout.

6 minutes: High Interval: Begin moving quickly in a forward motion. Increase your strides per minute to between 140 and 160. Resistance should be at level 7. Your pace should feel intense. Your handgrip should be in a comfortable position on the bars about chest high. Your breathing should be at a steady pace. Breathe in through your nose and out through your mouth.

9 minutes: Rest Interval: As you slow your pace, change the strides per minute to range between 120 and 130. Decrease resistance level to 4. Listen to your body and breathe in a steady rhythm. Allow your hands to rest comfortably on the rails.

12 minutes: High Interval: Begin moving quickly in a forward motion increasing your strides to between 140 and 160 strides per minute. Resistance should be at level 7. Your pace should feel intense. Your handgrip should be in a position on the bars about chest high. Your CrossRamp should be in a neutral position. Pick up your intensity. Increase your strides per minute to 160. Adjust resistance level to 8. Place your hands on the bar at a comfortable height.

15 minutes: Rest Interval: As you slow your pace, change your strides to between 120 and 130. Decrease resistance to level 4. Place your hands on the bar at a comfortable height. Maintain a steady pace. View your pulse screen to monitor your heartbeats per minute. Your goal is to be between 55% and 85% of the target heart rate. Adjust intensity level accordingly to achieve the desired intensity.

18 minutes: High Interval: As you increase your intensity, adjust strides per minute to between 140 and 160. Resistance should be at level 7. While moving forward, apply pressure on the left stride and then the right stride. Make sure you keep your hands on the bar at a comfortable level.

21 minutes: Rest Interval: Slow your pace. Change the strides per minute to range between 120 and 130. Decrease resistance to 3 or 4. Use controlled breathing to allow a gradual decrease in heart rate. The rhythm of your breathing should be slow and steady.

24 minutes: High Interval: Begin moving quickly in a forward motion, increasing your strides per minute to between 140 and 160. Resistance should be at level 7. Your pace should feel intense. Your handgrip should be in a position on the bars about chest high. Your CrossRamp should be in a neutral position.

27 minutes: Slow your pace for a rest interval. Change the strides per minute to range between 120 and 130. Decrease resistance to 3 or 4. Use controlled breathing to allow a gradual decrease in heart rate. The rhythm of your breathing should be slow and steady. Cool down.