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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 Reverse

Originally published in FITNESS magazine, January 2010.

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

Untitled Document

Total time: 34 minutes

Start out faster than normal (power walk, run, cycle, use the elliptical or stairclimber at a challenging level) and slow down every 3 minutes until you hit an easy pace. The intensity levels listed are on a scale of 1 to 10, where 1 is lounging and 10 is an all-out sprint; an 8.5, for example, is 85 percent of your maximum effort. The key is to find your starting speed. If you start out too fast and get fatigued, slow down to recover, then pick up where you left off when ready.

Warm up for 5 minutes.

Intensity level (on a scale of 1 to 10)          Time
8.5 3 minutes
8                     3 minutes
7.5 3 minutes
3 minutes
6.5 3 minutes
6 3 minutes
5.5    3 minutes
5 3 minutes

Cool down for 5 minutes.

Month 2: Increase your starting speed from month 1.
Month 3:  Increase your starting speed from month 2.