The 2,500-Calorie Workout: Fight Fat Faster
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Pages in this Story:
- Find Your Perfect-Body Equation
- Workout 2: Indoor Cardio Circuit
- Workout 3: Running Intervals
- Workout 4: Repeat Strength Circuit
- Workout 5: Long Recovery
- Workout 6: Speed Intervals
- Bonus Diet Points
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
