Get a Hot Body

Your No-Fail Cardio Plan

Zap 350 calories in 35 minutes.

The trainer: Jeanette Jenkins, founder, The Hollywood Trainer
The client: Queen Latifah

This interval-intensive cardio routine uses increasingly longer sprint sessions and shorter recovery periods to blast calories. You can do it on any cardio machine at the gym or walking, running or cycling outside. Use the given rate of perceived exertion (RPE), or how challenging the exercise feels on a scale of 1 to 10, to determine your speed and resistance.

Minutes	Pace	RPE*
0:00-5:00	Warm up	5
5:00-7:00	Begin to intensify	6-7
7:00-11:00	Maintain steady pace	7
11:00-12:00	Sprint, 1 min.	8-9
12:00-14:00	Recover, lower intensity	6-7
14:00-15:30	Sprint, 90 sec.	8-9
15:30-17:30	Recover, lower intensity	6-7
17:30-19:15	Sprint, 1 min. 45 sec.	8-9
19:15-21:15	Recover, lower intensity	6-7
21:15-23:15	Sprint, 2 min.	8-9
23:15-25:30	Recover, lower intensity	6-7
25:30-30:30	Gradual acceleration (increase speed by 10% each minute)	8-9
30:30-35:00	Cooldown	5