Best Cardio Workouts
Get Your Best Body Ever: Cardio 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.
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.