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Get Your Best Body Ever: The Workout

Whether you want to trim a few inches or a size or two, this plan will help you see results in as little as 30 days. It's all here: sculpting moves to tone your abs, arms, butt, and thighs, cardio workouts to help you shed pounds, and a fat-fighting diet plan -- plus easy tweaks that will take you all the way to your dream weight. Get started now and lose 10, 15, or 20 pounds!
Cardio Workout: The Countdown

Download the free playlist for this workout from Deekron, the FITNESS DJ!

Untitled Document

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.

Month 2: Make your speed bursts a little faster than they were in month 1.
Month 3: Make your speed bursts a little faster than they were in month 2.

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.