This Cardio Routine Lets You Get In, Get Out, and Get On With Your Day

Throughout every day, you’re probably making every kind of quick decisions—responding to emails, scheduling upcoming appointments, replying to texts, making lunch or dinner plans—which might be…loads. The most effective things about steady-state cardio is that it may be an incredible time to tune out. As in, you begin the clock, and no matter whether you’re jogging outside, rowing, cycling, or doing something else entirely, you should utilize the time to let your mind wander. 

When you’re moving at a medium rate of perceived exertion (RPE, which we’ll break down below), as we’re suggesting for today’s workout (3–4 for Just Enough and 4–5 for Only a Little More), steady-state cardio will also be a type of meditation. You have to be exercising at a level that, after just a few minutes, you discover a smooth cadence to your breath and a breeziness to your movement. In other words, you discover your groove. 

Here’s what to learn about your RPE for today: The size below relies on one from the National Academy of Sports Medicine (NASM), and it’ll assist you gauge your intensity on your cardio routine.

• RPE: 0 – At rest.
• RPE: 1 – Very light effort. You’ll be able to easily hold a conversation.
• RPE: 2–3 – Your warm-ups, cooldowns, and recovery intervals. You’ll be able to speak comfortably in full sentences. 
• RPE: 4–5 – Moderate effort. Talking in greater than a sentence or two at a time is difficult. 
• RPE: 6–7 – High, vigorous effort. You’ll be able to only speak just a few words or phrases at a time—not full sentences.
• RPE: 8–9 – Very hard effort. Talking is sort of unimaginable. Perhaps you may muster a breathless “yes” or “no.”
• RPE: 10 – All-out, maximum effort. Talking is out of the query.

Regardless of what you select to do today—rowing, cycling, running, or using the elliptical—deal with finding that sweet spot where you’re capable of work slightly harder than normal but still have enough ease to your movement to let your mind clear.

Just Enough Movement Directions:

• 10 minutes steady-state cardio (RPE: 3–4)

Only a Little More Movement Directions:

• 20–half-hour steady-state cardio (RPE: 4-5) 

Photographer: Katie Thompson. Wardrobe styling: Rika Watanabe. Makeup: Monica Alvarez at See Management. Hair: Erin Piper Hershleb at L’Atelier. Creative director: Amber Venerable.

Molly Tellekson wears: Top: Lululemon, similar styles. Bottoms: Reebok Lux High-Waisted Colorblock Tights, $65. Shoes: APL TechLoom Phantom, $185.