Slide 2 of 12
The Ultimate Lunch-Hour Workout
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Cardio in a Crunch
Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate one minute at a steady pace with varying 1-minute bursts. (The plan also works for the elliptical or stairclimber.) Do the highest level you can:
| Beginner | |
| Minute | Speed (mph) |
| 1 | 3.0 |
| 2 | 4.0 |
| 3 | 3.0 |
| 4 | 4.5 |
| 5 | 3.0 |
| 6 | 5.0 |
| 7 | 3.0 |
| 8 | 4.5 |
| 9 | 3.0 |
| 10 | 4.0 |
|
Calories burned = 50 |
| Intermediate | |
| Minute | Speed (mph) |
| 1 | 4.0 |
| 2 | 5.0 |
| 3 | 4.0 |
| 4 | 6.0 |
| 5 | 4.0 |
| 6 | 7.0 |
| 7 | 4.0 |
| 8 | 6.0 |
| 9 | 4.0 |
| 10 | 5.0 |
|
Calories burned = 77 |
| Advanced | |
| Minute | Speed (mph) |
| 1 | 5.0 |
| 2 | 6.0 |
| 3 | 5.0 |
| 4 | 7.0 |
| 5 | 5.0 |
| 6 | 8.0 |
| 7 | 5.0 |
| 8 | 7.0 |
| 9 | 5.0 |
| 10 | 6.0 |
|
Calories burned = 103 |
*Calories burned are based on a 140-pound woman.
Next: V-Lift
Slide 2 of 12
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