Burn 400 Calories in 35 Minutes!

Bored with your cardio? Hitting a plateau in your weight loss? Try this interval cardio program to blast fat, prevent boredom and maximize your time in the gym!

Time Interval
0:00-5:00Begin with a jog @ 5.5mph for 5 min
5:00-5:40Leave treadmill running, hop off & do alternating reverse lunges for 40 sec
5:40-6:00Rest for 20 sec
6:00-7:00Hop back on treadmill and up your speed to at least 7.0 and run 1 min
7:00-7:40Hop off treadmill and perform alternating reverse lunges for 40 sec
7:40-7:20Rest for 20 sec
8:00-9:00Hop back on treadmill and run for 1 min
9:00-9:40Hop off treadmill and perform lateral squats (side to side) for 40 sec
9:40-10:00 Rest for 20 sec
10:00-11:00Hop back on treadmill and up your speed to 7.5 and run for 1 min
11:00-11:40Hop off treadmill and perform lateral squats for 40 sec
11:40-12:00Rest for 20 sec
12:00-13:00Hop back on treadmill and up your speed 8.0 for 1 min
13:00-13:30Hop off treadmill and perform jump squats for 30 Sec
13:30-14:00Rest for 30 sec
14:00-15:00Hop back on treadmill and up your run by .5+ and sprint for 1 min
15:00-20:00lower run and jog at 5.5+mph for 5 min
20:00-30:00reduce speed to 3.6-4.2 increase incline to 8%-12% for 10 min and hike with no holding on!!
30:00-35:00cool down! Lower incline to 0% and do a 5 min walk at 3.0

Congrats!

Cardio Training, Fitness Advice, Running, Sports Conditioning

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