Boost Your Fat-Burn

 

Drop a Jeans Size Workout

Burn calories and blast fat fast with the best cardio interval workouts on the treadmill, elliptical, or bike — or using no equipment at all!

60-Minute Cycling Hill Workout

Don’t just coast — make your next ride a fitness experience with this strength- and stamina-building  designed by Lance Leener, a cycling and  coach at TriLife in .

  • Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5).
  • Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).
  • Ride at a moderate effort for about a half hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).

Calories burned: 635
Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).
Tip: When climbing a hill, push all the way back on the seat to gain extra leverage.

The 20-Minute, 300-Calorie Treadmill Challenge

To get your best body in less time, try this 20-minute run-walk from Aundrea Hasselbach, founder of tread20.com. You’ll blast fat and calories and tone your lower body.

Minutes: 0:00-3:00 Miles Per Hour: 3.0 Incline: 1
Minutes: 3:00-3:30 MPH: 3.5 Incline: 2
Minutes: 3:30-4:00 MPH: 3.5 Incline: 4
Minutes: 4:00-4:30 MPH: 3.5 Incline: 6
Minutes: 4:30-5:00 MPH: 3.5 Incline: 7
Minutes: 5:00-6:00 MPH: 4.0 Incline: 1
Minutes: 7:00-7:30 MPH: 4.5 Incline: 2
Minutes: 7:30-8:00 MPH: 4.5 Incline: 4
Minutes: 8:00-8:30 MPH: 4.5 Incline: 6
Minutes: 8:30-9:00 MPH: 4.5 Incline: 7
Minutes: 9:00-10:00 MPH: 3.5 Incline: 1
Minutes: 10:00-11:00 MPH: 6.0 Incline: 1
Minutes: 11:00-12:00 MPH: 3.5 Incline: 1
Minutes: 12:00-12:30 MPH: 5.0 Incline: 2
Minutes: 12:30-13:00 MPH: 5.0 Incline: 4
Minutes: 13:00-13:30 MPH: 5.0 Incline: 6
Minutes: 13:30-14:00 MPH: 5.0 Incline: 7
Minutes: 14:00-16:00 MPH: 3.5 Incline: 1
Minutes: 16:00-17:00 MPH: 6.0 Incline: 1
Minutes: 17:00-20:00 MPH: 3.0 Incline: 1 

 

 

 

 

 

 

 

Burn 500 Calories with Treadmill Intervals

Try this  from Robert Pennino, a certified USA  coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.

Minutes Pace
0:00-10:00 Warm-up jog; 5.0 MPH.
10:00-10:20 Sprint at 7.5 MPH.
10:20-11:20 Jog at 5.0 MPH.
11:20-14:00 Repeat minutes 10:00-11:20 twice.
14:00-17:00 Jog at 5.0 MPH.
17:00-27:00 Run at 6.5 MPH.
27:00-31:00 Jog at 5.0 MPH.
31:00-35:00 Run at 6.5 MPH.
35:00-39:00 Jog at 5.0 MPH.
39:00-55:00 Repeat minutes 31:00-39:00 twice.
55:00-60:00 Gradually slow pace to cool down at jog/walk.

 

Get a Bikini Body in 4 Weeks: Rev Up Results Cardio

Burn fat , , or on the elliptical with this  routine.

Zap flab in 25 minutes!
5 minutes: Warm up at an easy pace you could sing at (on a scale of 1 to 10, where 1 is lounging and 10 is sprinting, this is a Rate of Perceived Exertion of 3 or 4), working up to a moderate I-can-talk pace (RPE 5).
2 minutes: Take it up a notch (RPE 6).
1 minute: RPE 5
2 minutes: Take it up to RPE 7, where speech gets choppy.
1 minute: RPE 5
3 minutes: Go at a fast pace (RPE 8).
Next: Reverse order, returning to RPE 5 for 1 minute and so on.
Calories burned: 107 (walk) to 278 (run)*
*Calorie burns are based on a 140-pound woman.

 

For more workouts and ideas visit: at fitnessmagazine.com

 

 

 

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