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Get Your Best Body Ever: The Workout
Cardio Workout: The Countdown
Total time: 35 minutes
Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Then blast off with short, all-out sprints.
Warm up for 5 minutes.
| Speed Burst | Easy-Pace Recovery |
| 4 minutes | 4 minutes |
| 3 minutes | 3 minutes |
| 2 minutes | 2 minutes |
| 1 minute | 1 minute |
| Blast off! | |
| Speed Burst | Easy-Pace Recovery |
| 30 seconds | 1 minute |
| 30 seconds | 1 minute |
| 30 seconds | 1 minute |
| 30 seconds | 1 minute |
Cool down for 4 minutes.
Month 2: Make your speed bursts a little faster than they were in month 1.
Month 3: Make your speed bursts a little faster than they were in month 2.
Trainer's tip
Because the highest-intensity intervals are toward the end of the workout, if you run out of energy, do not attempt your max sprint in the "Blast off!" portion. Instead, replace those sprints with a peppy pace.
Download the free playlist for this workout from Deekron, the FITNESS DJ!
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I'm trying to start a new workout to get in shape. I've done the whole running and exercises after but its depressing because everything is toned but of course my stomache. Hopefully this will help. Wish me luck or give me some advice. I need it!
4/7/2010 11:13:12 AM Report AbuseI am beginning today.. actually did some yesterday.. but anyway going to get started hopefully this time next year I will be a slim 130-135 and felling better both physically and mentally!
4/1/2010 10:56:18 AM Report Abusei really like this workout.i already lost 5 lbs
3/27/2010 02:59:42 PM Report Abuse