Cardio-Sculpting Workout: 21 Days to Loving Your Shape

Calorie-Blasting Cardio Workout

These treadmill workouts are designed to blast 300 to 500+ calories in about 40 to 50 minutes. Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline. Don't have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes and legs.

Level 1

0:00-5:00: Warm up, 3.5 mph, 0%

5:00-7:00: Speed-walk, 4.0 mph, 0%

7:00-9:00: Run, jog (5.2-6.0 mph, 0%) or speed-walk (3.8 mph, 6%)

9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline

33:00-38:00: Cool down, 3.5 mph, 0%

Level 2

0-5:00: Warm up, 3.5 mph, 0%

5:00-7:00: Speed-walk, 4.0 mph, 0%

7:00-22:00: Run, jog (5.2-6.0 mph, 0%) or speed-walk (3.8 mph, 6%)

9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline

39:00-45:00: Cool down, 3.5 mph, 0%

Level 3

0-5:00: Warm up, 3.5 mph, 0%

5:00-10:00: Run, jog (5.2-6-0 mph, 0%) or speed-walk (3.8 mph, 6%)

10:00-12:00: Sprint (6.0-7.0 mph, 0%) or speed-walk (3.8 mph, 10%)

12:00-47:00: Repeat minutes 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline

47:00-52:00: Cool down, 3.5 mph, 0%

Adapted from The Hollywood Trainer Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam's Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins.

Originally published in FITNESS magazine, May 2007.