Sweat Session

I just got a new interval cardio machine workout from my Fitness magazine. I thought someone else might want to try it. I am dripping with sweat as I type this so I think it is a keeper.
I always workout with intervals, regardless of what machine I'm on. I do this because it helps burn fat faster I've heard. Plus, it changes things up and I don't get as bored going the same speed, at the same intensity, on the same level for 30 or 40 minutes.
This list goes off of RPE (Rate of Perceived Exertion) which means how hard you think you are working. So a 1 is barely moving, a 9 is a sprint.
Minutes-Intenisty in RPE
3-------3 (Easy going pace)
4-------5 (Half your effort)
1-------7 (Brisk cruising pace)
3-------5
1-------8 (Push it pace)
2-------5
1-------9(SPRINT)
2-------5
1-------9
3-------5
1-------9
4-------5
1-------9
3-------3
I did a ten minute warm up and five minute cool down to burn a few extra calories... and get 45 minutes of cardio in for the day.
Those sprint sessions were killing me about 20 seconds in but I pushed through and went for a solid 60 seconds each time. Depending on your level you may not be able to go that long, if it is easy for you, you aren't doing a high enough RPE... so go faster!!!!
ps. my computer isn't letting me into my gmail account, so I will post our weights as soon as I can get in my email to view what you sent me!