Lose 10 Pounds Workout

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Lose 10 Pounds Workout

Trim Down: Cardio Sessions

The quickest way to shed flab is to turn up your calorie burn. Your mission is to break a sweat for 30 to 45 minutes three days a week -- walk, run, hit the elliptical trainer or the dance floor. There's just one catch: Designate one session your hard day, one your moderate day, and the third your easy day. "Take a day off after your hard day so you're ready to give it your all next session," says Friedman, who designed the interval workouts below to give you ideas for hitting each intensity's sweet spot.

Session 1: Go Hard

Warm Up: Warm up for 10 minutes at an easy pace.

Intervals: Sprint for 30 seconds; recover at an easy pace for 1 minute. Repeat 10 times for 15 minutes.

Cool Down: Cool down for 5 minutes at an easy pace.

Calories burned: 114 (walking) to 275 (running)*

Session 2: Go Moderate

Warm up: Warm up for 10 minutes at an easy pace.

Intervals: Sprint for 30 seconds, then recover at an easy pace for 2 minutes. Repeat 6 times for 15 minutes.

Cool down: Cool down for 5 minutes at an easy pace.

Calories burned: 107 (walking) to 267 (running)*

Session 3: Go Easy

Warm Up: Warm up for 10 minutes at an easy pace.

Interval: Maintain a moderate pace for 30 minutes.

Cool Down: Cool down for 5 minutes at an easy pace.

Calories burned: 154 (walking) to 448 (running)*

*Calories based on a 140-pound woman

Originally published in FITNESS magazine, January 2011.

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