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WEIGHT LOSS WORKOUTS
CARDIO BURN: Promotes weight loss by increasing
and decreasing the speed and incline, while keeping
you in your fat burning zone. Speed and Incline
changes, segments repeat every 30 seconds.
MUSCLE TONER: Tones muscles by adjusting
incline gradually while keeping you in your fat
burning zone. Segments change every 30 seconds.
Time based goal with 10 difficulty levels to choose
from.
STRENGTH BUILDER: Time segments vary from 30
to 90 segments long to challenge your stamina and
strength. Time based goal with 10 difficulty levels to
choose from.
MUSCLE TONER - INCLINE ONLY
Segment
Warm Up
1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
Time
4:00
Each segment is 30 seconds
MIN
1
0 0 0 1 1 1 2 2 1 1 2 2 1 1 2 2 1 0 0 0
2
0 0 1 2 1 2 2 3 1 2 2 3 1 2 2 3 2 1 0 0
3
0 1 1 2 2 2 3 3 2 2 3 3 2 2 3 3 2 1 1 0
4
1 1 1 2 2 3 3 4 2 3 3 4 2 3 3 4 2 1 1 1
5
2 2 2 2 3 3 4 4 3 3 4 4 3 3 4 4 2 2 2 2
6
2 2 2 3 3 4 4 5 3 4 4 5 3 4 4 5 3 2 2 2
7
3 3 3 3 5 5 6 6 5 5 6 6 5 5 6 6 3 3 3 3
8
3 3 3 4 6 6 7 7 6 6 7 7 6 6 7 7 4 3 3 3
9
3 3 4 4 7 7 8 9 7 7 8 10 7 7 10 10 4 4 3 3
10
3 4 4 5 8 10 10 10 8 8 11 11 8 8 12 12 5 4 4 3
Segment
Warm Up
Time
4:00
MIN
Incline
0.0
0.5
Level 1
Speed
1.0
1.5
Incline
0.0
0.5
Level 2
Speed
1.3
1.9
Incline
0.5
1.0
Level 3
Speed
1.5
2.3
Incline
0.5
1.0
Level 4
Speed
1.8
2.6
Incline
1.0
1.5
Level 5
Speed
2.0
3.0
Incline
1.0
1.5
Level 6
Speed
2.3
3.4
Incline
1.5
2.0
Level 7
Speed
2.5
3.8
Incline
1.5
2.0
Level 8
Speed
2.8
4.1
Incline
2.0
2.5
Level 9
Speed
3.0
4.5
Incline
2.0
2.5
Level 10
Speed
3.3
4.9
STRENGTH BUILDER - INCLINE ONLY
Segment Warm Up
4:00
Seconds
4:00
30 60 90 60 90 45 60 45 90 90 30 30
MIN
MIN
1
1 1 1 2
2
1 1 1 2
3
1 1 1 2
4
1 1 1 2
5
1 2 2 2
6
1 2 2 3
7
1 2 2 3
8
1 1 1 2
9
2 2 2 3 11 10 11
10
2 3 4 5 12 12 12 11 12 12 11 12 12 11 12 12 3 2 2 1
CARDIO BURN
1
2
3
4
5
6
Each segment is 30 seconds
1.5
1.5
1.0
0.5
0.5
0.5
1.0
2.0
2.5
3.0
3.5
4.0
3.5
3.0
1.5
1.5
1.0
0.5
1.0
0.5
1.0
2.5
3.0
3.5
4.0
4.5
4.0
3.5
2.0
2.0
1.5
1.0
1.0
1.0
1.5
3.0
3.5
4.0
4.5
5.0
4.5
4.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
3.5
4.0
4.5
5.0
5.5
5.0
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
2.5
2.5
2.0
1.5
1.5
1.5
2.0
4.5
5.0
5.5
6.0
6.5
6.0
5.5
3.0
3.0
2.5
2.0
2.0
2.0
2.5
5.0
5.5
6.0
6.5
7.0
6.5
6.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
5.5
6.0
6.5
7.0
7.5
7.0
6.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
6.0
6.5
7.0
7.5
8.0
7.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
6.5
7.0
7.5
8.0
8.5
8.0
1
2
3
4
5
6
7
8
9
2
2
2
1
2
2
1
2
2
3
2
3
2
2
3
2
2
3
4
3
4
2
3
4
2
3
4
5
4
5
3
4
5
3
4
5
5
5
5
4
5
5
4
5
5
6
5
6
5
5
6
5
5
6
7
6
7
5
6
7
5
6
7
9
8
9
8
8
9
8
8
9
9
10 11
9
10 11
7
8
Cool Down
4:00
MIN
1.5
0.5
0.0
2.5
2.3
1.5
1.5
0.5
0.0
3.0
2.6
1.8
2.0
1.0
0.5
3.5
3.0
2.0
2.0
1.0
0.5
4.0
3.4
2.3
2.5
1.5
1.0
4.5
3.8
2.5
2.5
1.5
1.0
5.0
4.1
2.8
3.0
2.0
1.5
5.5
4.5
3.0
3.0
2.0
1.5
6.0
4.9
3.3
3.5
2.5
2.0
7.0
6.5
5.3
3.5
3.5
2.5
2.0
7.5
7.0
5.6
3.8
10 11 12 Cool Down
4:00
MIN
1
2
2
2 1 1 1
2
2
3
2 1 1 1
2
3
4
2 1 1 1
3
4
5
2 1 1 1
4
5
5
2 2 2 1
5
5
6
3 2 2 1
5
6
7
3 2 2 1
8
8
9
2 1 1 1
9
10 11 2 1 1 1
23
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