Get Your Best Beach Body Ever in 21 Days

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Fast-Track Your Cardio

You don't need to hit the gym for hours in order to blast fat. In fact, shorter, high-intensity interval-based routines can be more effective than longer, slow-paced ones, says trainer Joe Dowdell. "Because you are moving at a high intensity, you'll not only burn more calories during the workout, but you'll also rev up your metabolism for several hours afterward," he notes.

This interval program takes 30 minutes and can be done with virtually any cardio machine or outdoor activity. Use your rate of perceived exertion (RPE) -- how hard you're working on a scale of 1 to 10 -- as a guideline.

Minutes	Exercise
0:00–5:00	Warm up at an easy pace (RPE 2–3: You’re breathing comfortably)
5:00–6:00	Increase intensity to a fast pace (RPE 8–9: You’re breathing hard)
6:00–8:00	Lower intensity to a more moderate pace (RPE 5–6: You could hold a conversation with slight effort)
8:00–26:00	Repeat interval sequence 6 times, doing 1 minute of high intensity (RPE 8-9) followed by 2 minutes of recovery (RPE 5–6)
26:00–30:00	Cool down at an easy pace (RPE 2–3)

Note: Follow this workout by doing 10 minutes of light stretching, focusing on your quadriceps, hamstrings, and calves.

RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest.

Note: Follow this workout by doing 10 minutes of light stretching, focusing on your quadriceps, hamstrings, and calves.

Print the Workout Booklet: Get Your Best Beach Body in 21 Days >>

Originally published in Fitness magazine, July 2005.

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bushra.y wrote:

im sorry, but the information above was not even close to enough, how are we supposed to know the exact excercises? i'd be great if you had images next to the workout so we know what we are doing, if oyu think im being rude, then im sorry, but thats just me, im being entirely honest with youse all, im osrry if i offended anyone!, maybe youse should re-edit this oage with photos or make a new website. (just an idea).

4/16/2013 08:41:20 PM Report Abuse

gorgeousred wrote:

Photos or videos of the exercises would be quite helpful

6/12/2012 12:17:30 PM Report Abuse

a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/1/2012 04:49:36 AM Report Abuse

HannahBomb21 wrote:

WHEN WILL I RECIEVE MY FIRST MONTHS WORK OUT

10/18/2011 11:05:50 AM Report Abuse