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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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