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3) FAT BURN: Promotes fat burn 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.times.
Segment
Warm Up
Time
4:00
min
Incline
0.0
0.5
Level 1
Speed
1.6
2.4
Incline
0.0
0.5
Level 2
Speed
2.0
3.0
Incline
0.5
1.0
Level 3
Speed
2.4
3.6
Incline
0.5
1.0
Level 4
Speed
2.8
4.1
Incline
1.0
1.5
Level 5
Speed
3.2
4.8
Incline
1.0
1.5
Level 6
Speed
3.6
5.4
Incline
1.5
2.0
Level 7
Speed
4.0
6.0
Incline
1.5
2.0
Level 8
Speed
4.4
6.5
Incline
2.0
2.5
Level 9
Speed
4.8
7.2
Incline
2.0
2.5
Level 10
Speed
5.2
7.8
18
(Metric, km/h)
1
2
3
4
5
6
7
8
Cool Down
30
30
30
30
30
30
30
30
4:00
sec
sec
sec
sec
sec
sec
sec
sec
min
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
0.5
0.0
3.2
4.0
4.8
5.6
6.4
5.6
4.8
4.0
3.6
2.4
1.5
1.5
1.0
0.5
1.0
0.5
1.0
1.5
0.5
0.0
4.0
4.8
5.6
6.4
7.2
6.4
5.6
4.8
4.1
2.8
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
4.8
5.6
6.4
7.2
8.0
7.2
6.4
5.6
4.8
3.2
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
5.6
6.4
7.2
8.0
8.8
8.0
7.2
6.4
5.4
3.6
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
6.4
7.2
8.0
8.8
9.6
8.8
8.0
7.2
6.0
4.0
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
7.2
8.0
8.8
9.6
10.4
9.6
8.8
8.0
6.5
4.4
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
8.0
8.8
9.6
10.4
11.2
10.4
9.6
8.8
7.2
4.8
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
8.8
9.6
10.4
11.2
12.0
11.2
10.4
9.6
7.8
5.2
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
9.6
10.4
11.2
12.0
12.8
12.0
11.2
10.4
8.4
5.6
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
10.4
11.2
12.0
12.8
13.6
12.8
12.0
11.2
8.9
6.0
4) LEG TONER: Promotes lower body workout and tone your leg by increasing and decreasing the speed and incline. Speed
and Incline changes, segments repeat every 30 seconds. To tone your leg musle you need to workout properly and following
guidence below:
1) Streching your leg properly.
2) Start with slow speed and alwasy walk with your heel touching ground softly. (A pair of proper running shoes is recommended)
3) Finish all workout or at least for 30mins.
4) Drink 500-1000 ml. of water slowly after workout.
5) Massage your leg and feet after workout.
6) repeat workout 2-3 times/week and do not over exercise at all time.
Segments
Warm-Up
1
2
3
Time
4:00
30
30
30
min
sec
sec
Level 1
0.8
1.6
2.4
3.2
4.0
Level 2
0.8
1.6
3.2
4.0
4.8
Level 3
0.8
2.4
4.0
4.8
5.6
Level 4
0.8
2.4
4.8
5.6
6.4
Level 5
0.8
3.2
5.6
6.4
7.2
Level 6
0.8
3.2
6.4
7.2
8.0
Level 7
0.8
4.0
7.2
8.0
8.8
Level 8
0.8
4.0
8.0
8.8
9.6
Level 9
0.8
4.8
8.8
9.6
10.4
Level 10
0.8
4.8
9.6
10.4
11.2
(Metric, km/h)
4
5
6
7
8
Cool Down
30
30
30
30
30
4:00
sec
sec
sec
sec
sec
sec
min
4.8
5.6
4.8
4.0
3.2
1.6
0.8
5.6
6.4
5.6
4.8
4.0
1.6
0.8
6.4
7.2
6.4
5.6
4.8
2.4
1.6
7.2
8.0
7.2
6.4
5.6
2.4
1.6
8.0
8.8
8.0
7.2
6.4
3.2
1.6
8.8
9.6
8.8
8.0
7.2
3.2
1.6
9.6
10.4
9.6
8.8
8.0
4.0
2.4
10.4
11.2
10.4
9.6
8.8
4.0
2.4
11.2
12.0
11.2
10.4
9.6
4.8
3.2
12.0
12.8
12.0
11.2
10.4
4.8
3.2
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