The Firm and Burn Workout

Cardio: Easy as 1, 2, 3!

Your aim in this lose-weight game is to accumulate 100 points' worth of weekly aerobic exercise -- run, walk, hike, swim, bike, whatever you like -- in addition to your sculpting sessions. Here's how it works: For every 10 minutes of cardio at a moderate intensity (that's one at which you can talk in choppy sentences), give yourself 10 points. For every 10 minutes at a vigorous level (at which you can't maintain a conversation), make it 20 points. The goal is to compile 100 points during the course of the week; for faster weight loss, shoot for 150 points. We'll get you started with some examples of how to dice up that cardio to fry calories in no time.

• Three 30-minute moderate sessions + 5 minutes of vigorous exercise
• Two 30-minute moderate sessions + one 40-minute moderate workout
• One 20-minute moderate session + two 20-minute vigorous workouts
• Two 25-minute vigorous sessions (time-saver!)
• One 30-minute vigorous session + one 40-minute moderate workout

Originally published in FITNESS magazine, January 2012.

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