Get Your Best Body Ever: Cardio Countdown

Total time: 35 minutes

Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Then blast off with short, all-out sprints. Warm up for 5 minutes.

Speed Burst Easy-Pace Recovery
4 minutes 4 minutes
3 minutes 3 minutes
2 minutes 2 minutes
1 minute 1 minute

 

Blast off!  
Speed Burst Easy-Pace Recovery
30 seconds  1 minute
30 seconds  1 minute
30 seconds  1 minute
30 seconds  1 minute

Cool down for 4 minutes.

Trainer’s tip
Because the highest-intensity intervals are toward the end of the workout, if you run out of energy, do not attempt your max sprint in the “Blast off!” portion. Instead, replace those sprints with a peppy pace.

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