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To double your calorie burn, "replace five-minute chunks of your usual loop with these gradual walk-to-run intervals," Cole says. In 20 minutes you'll torch 147 calories instead of 70.
|0:00-5:00||Walk at a moderate pace to warm up.|
Repeat the following cycle five times:
|12:00-17:00||Continue walk-jog-sprint cycle.|
Repeat if you have time for a 40-minute workout.