Maximum Heart Rate = 220 - Age in years Jump Rope Total Time: 10-15 minutes of skipping Your goal while skipping is to keep your heart rate around 75% of your maximum. You should feel tired but still be able to hold a conversation. If you don’t have a lot of experience skipping, start by focusing on putting together continually longer numbers of skips without having to pause. Biking Total Time: 20-30 minutes After a five minute warm-up of easy peddling, increase the tension ride at 75% until you reach a point where your heart rate is around 75% of your maximum. If your heart rate continues to increase past 75%, decrease the tension. If your heart rate remains too low, increase the tension again. Treadmill Running Total Time: 20-30 minutes Start with a five minute warm-up of easy jogging. After your warm-up, increase the speed on the treadmill until reach a speed that’s challenging but that you think you can maintain for the whole workout. If your heart rate increases past 75% of your maximum, decrease the speed. If your heart rate remains lower than 75% of your maximum, increase the speed. Rowing Total Time: 20-30 minutes Start with a five minute warm-up of easy rowing. After your warm-up, increase the tension on the rowing machine until you feel challenged. If your heart rate increases past 75% of your maximum, decrease the tension. If your heart rate remains lower than 75% of your maximum, increase the tension.