The Slimmer in 7 Days Workout

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The Slimmer in 7 Days Workout

Faster Calorie Blasters

These low-impact interval routines from Jill Aucoin burn up to 277 calories.

* Beginners can stick to the easier levels suggested

Blaster #1: Stairclimber or Elliptical Machine

Minutes Level

5 Warm up at resistance level of 3 or 4

5 5 or 6

5 6 or 7

10 8 or 9

5 6 or 7

5 3 or 4

Calories burned = 212 (elliptical); 273 (stair)

Blaster #2: Cycling (Outdoor or Stationary Bike)

Minutes Level

5 Warm up at an easy level (10 to 12 mph)

2 Moderate effort (12 to 14 mph)

2 Easy

2 Moderately hard (14 to 16 mph)

2 Easy

2 Hard (16 to 19 mph)

2 Easy

1 Hard, then reverse the order back to start

Calories burned = 277

Blaster #3: Power-Walk or Jog

Minutes Level

5 Moderate walk (3 mph )

5 Moderately fast walk (3.5 to 4 mph)

5 Power-walk or jog (4.5 to 5 mph)

5 Moderate walk (3 mph)

5 Power-walk or jog (4.5 to 5 mph)

5 Moderately fast walk (3.5 to 4 mph)

5 Moderate walk (3 mph)

Calories burned = 161 (walking); 191 (jogging)

*Calories burned are based on a 140-pound woman.

Blaster #1: Stairclimber or Elliptical Machine
Minutes	Level
5	Warm up at resistance level of 3 or 4
5	5 or 6
5	6 or 7
10	8 or 9
5	6 or 7
5	3 or 4
Calories burned = 212 (elliptical); 273 (stair)

Blaster #3: Power-Walk or Jog
Minutes	Level
5	Moderate walk (3 mph )
5	Moderately fast walk (3.5 to 4 mph)
5	Power-walk or jog (4.5 to 5 mph)
5	Moderate walk (3 mph)
5	Power-walk or jog (4.5 to 5 mph)
5	Moderately fast walk (3.5 to 4 mph)
5	Moderate walk (3 mph)
Calories burned = 161 (walking); 191 (jogging)
*Calories burned are based on a 140-pound woman.