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Our Best Cardio Workouts

Burn calories and blast fat fast with the best cardio workouts on the treadmill, elliptical, or bike -- or using no equipment at all!
Get Your Best Body Ever: Quickie Cardio

Total time: 16 (advanced) to 29 (beginner) minutes
It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.

Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

Choose one of the levels below and repeat 8 times to complete your session.





60-second jog               

120-second walk


30-second sprint        

60- to 90-second walk


20-second all-out       

60-second walk

Trainer's tip
If you're using a treadmill, there's a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to a walk speed.