The 2,500-Calorie Workout: Fight Fat Faster

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Workout 6: Speed Intervals

Points Earned: 4 points, (40 minutes; 400 calories)

You can do these intervals on any cardio machine, but you'll get the maximum calorie burn running on a treadmill. Use your rate of perceived exertion (RPE) as a measure of intensity on a scale of 1 to 10.

Minutes	Move	RPE
0:00-10:00	Warm Up	RPE 2, building to 5
10:00-10:30	Increase Speed	RPE 8
10:30-11:00	Recover	RPE 3
11:00-12:00	Increase Speed	RPE 7
12:00-13:00	Recover	RPE 3
13:00-14:30	Increase Speed	RPE 6
14:30-16:00	Recover	RPE 3
16:00-18:00	Increase Speed	RPE 5
18:00-20:00	Recover	RPE 3
20:00-21:30	Increase Speed	RPE 6
21:30-23:00	Recover	RPE 3
23:00-24:00	Increase Speed	RPE 7
24:00-25:00	Recover	RPE 3
25:00-25:30	Increase Speed	RPE 8
25:30-26:00	Recover	RPE 3
26:00-36:00	Increase Speed	RPE 6, or a pace that’s slightly out of your comfort zone
36:00-40:00	Cool Down	RPE 5, dropping to 3

Next: Bonus Diet Points

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