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Transform Your Trouble Zones

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Your 10-Minute Cardio Plan

Mix these 10-minute fat-blasting aerobic intervals into your strength routine: You'll burn about 600 calories and still be finished in 45 minutes. Do one cardio circuit after every two to three strength moves. On days when you're really pressed for time, even just one of these cardio bursts can burn at least 100 calories. Or, on days when you're not doing the strength moves, do all three in a row for an intensive cardio routine.

Calisthenics Circuit

Minutes 0:00-1:00 March briskly in place.
Minutes 1:00-1:30 Run in place, lifting your knees as high as you can.
Minutes 1:30-2:30 Run in place, bringing heels toward butt.
Minutes 2:30-3:00 Run in place, lifting knees.
Minutes 3:00-4:00 March in place to recover.
Minutes 4:00-5:00 Jumping jacks: Bring arms fully overhead.
Minutes 5:00-5:30 March in place to recover.
Minutes 5:30-6:30 Leg scissors. Jump legs forward and back, bringing opposite hand and foot forward.
Minutes 6:30-7:00 March in place to recover.
Minutes 7:00-8:00 Skater touch: Cross right leg behind left, touching left hand to floor in front of you. Staying low, repeat on opposite side. Continue, switching sides.
Minutes 8:00-9:00 Side touch: Shuffle from right to left side, touching outside hand to floor and staying in a half-squat throughout.
Minutes 9:00-10:00 March in place to recover.

Calories Burned: 110-150*

Treadmill Speed Routine

Minutes 0:00-1:00 Walk briskly for one minute at 4.0 mph, 1% incline.
Minutes 1:00-2:00 Sprint at a fast pace (aim for 6.6-7.5 mph).
Minutes 2:00-3:00 Walk briskly to recover (4.0 mph).
Minutes 3:00-9:00 Repeat minutes 1:00-3:00 (sprint/walk intervals).
Minutes 9:00-10:00 Walk at recovery pace.

Calories Burned: 100-125*

Stair Climb

Minutes 0:00-1:00 March briskly in place or on the treadmill (3.5 mph, incline 0%).
Minutes 1:00-1:30 Jog up a long set of stairs (option: Increase treadmill to 8-12% incline).
Minutes 1:30-2:30 Turn around and walk down stairs (on treadmill, lower incline to 0%).
Minutes 2:30-9:00 Repeat minutes 1:00-2:30, alternating stairs and recovery sprint four and a half times.
Minutes 9:00-10:00 Walk to recover.

Calories Burned: 150-200*

*Estimate for a 135-pound woman.


Originally published in Fitness magazine, December 2005.


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3/2/2012 03:21:59 AM Report Abuse

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