Cardio Workout For Weight Loss Plan

For weight loss, you need to get your heart rate up and keep it up for a prolonged period of time. This requires cardio, which is one of the most effective ways to burn fat. Not only does cardio help you lose weight, but it also helps keep your metabolism elevated so that you can keep burning fat even after you stop exercising!

Every time you do aerobic exercise, it helps you lose more weight than if you just did strength training or nothing at all. Aerobic exercise burns fat while strength training builds muscle mass. The more muscle mass you have on your body, the more calories your body will burn because of this muscle mass alone!

To get the best results from your cardio workout plan, make sure that each session lasts for about 30 minutes at a minimum (or as long as possible). You should aim for at least three sessions per week and always make sure to warm up before beginning each workout.

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Cardio Workout For Weight Loss Plan

Setting up an effective cardio program for weight loss can be confusing. The guidelines of the American College of Sports Medicine (ACSM) suggest moderate-intensity exercise for 30 minutes of five days a week or 20 minutes of vigorous cardio exercise three days a week to reap the health benefits. In order to lose weight, the ACSM recommends working up to 60 to 90 minutes of activity several days a week.

What the guidelines don’t explain in detail is how to set up a routine that incorporates a variety of workout intensities, activities, and durations. If you only do slow workouts, you not only risk boredom, you may experience slower weight loss. Working harder forces your body to adapt by building more stamina while also burning more calories.

But too many high-intensity workouts can lead to burnout, overtraining, or even injuries. The key to a well-rounded cardio program is to include all levels of intensity each week so that your workouts don’t get stale and your body isn’t always doing the same thing all the time.

What is cardio exercise?

Cardio exercise, in essence, is a form of aerobic exercise that ups your heart rate, but intensity and length can vary depending on stamina and activity. Cardio activity gets our heart-rate up, as to pump more oxygen-rich blood all around our body and deep into your cells. This helps improve stamina, reduce the risk of heart disease, build muscular endurance and eliminate toxins to name a handful of positive physiological effects. The origins of the word cardio come from “cardiovascular” or “cardiorespiratory” training — which relates to our heart muscle and, just like any muscle you exercise, working it regularly will make it stronger.

Cardio helps with weight loss as it makes our muscles more efficient at consuming the available oxygen. So, as we become fitter, our muscles burn fuel more easily and we can then exercise longer and longer i.e. increase our stamina.

Benefits of Cardio

Incorporating cardio workouts into your exercise regime can have many benefits and can lead to improved health and wellbeing.

Lowers Risk of Cardiovascular Disease

Cardio exercise is, as the name suggests, a way to benefit your cardiovascular system. Studies have proven that increased levels of exercise can benefit your heart and lower your risk of cardiovascular diseases. A 2021 study even found that the benefits of physical activity on cardiovascular health are limitless. Study authors found that there is no threshold at which physical activity does not benefit the heart.

Enhances Sleep

Sleep and exercise are intricately tied together. You need good sleep to support exercise, and regular exercise leads to better sleep. A 2021 study found that a 60-minute cardio session can reduce the amount of time it takes a person to fall asleep and overall improves sleep quality.

Boosts Mood

A 2019 scientific study explored the effect of physical activity and mood, and found that adding 15 minutes of vigorous activity (such as running) or 60 minutes of lower-impact activity (such as walking) can reduce the risk of depression.

Improves Brain Health

Alongside physical benefits, studies have found that cardiovascular workouts also aid in brain health. A 2020 study reported that cardiorespiratory workouts — ranging from walking to running and biking — slow the reduction of brain gray matter volume, which happens naturally when we age. By increasing cardio workouts, researchers concluded, study participants decelerated brain aging.

Set Up a Weekly Cardio Program

When mapping out your weekly cardio workouts, you’ll want to include three different intensity zones so you hit all your energy systems without overdoing it or spending too much time at an uncomfortable intensity (which may turn you off of exercise). You’ll want low-moderate intensity workouts, moderate workouts, and high-intensity workouts.

Low to Moderate Intensity Workouts

This is between 60% to 70% of your maximum heart rate, or a level 4 or 5 on the perceived exertion chart. You should be able to talk easily. This type of workout could be:

• A slow bike ride
• A leisurely walk
• A leisurely swim
• Light strength training

Low-intensity exercises should be done at a casual or leisurely pace. These can be great exercises for those with joint issues, as they generally do not put as much stress on your joints as high-intensity workouts.

Moderate Intensity Workouts 

This is between 70% to 80% of your maximum heart rate, or a level 5 to 7 on the perceived exertion chart. You should still be able to talk, with some effort. Examples of this type of workout:

• Brisk walking
• Step aerobics, Zumba, or other types of aerobics
• Light jogging

By picking up the pace, you’re able to level up the intensity. When performing moderate intensity workouts, you should work up a sweat. Moderate intensity workouts can also be sports. Tennis, for example, can be a moderate intensity exercise which requires brief periods of quick movements or sprints.

High Intensity or Vigorous Workouts

This is between 80% to 90% of your maximum heart rate or a level 8 or 9 on the perceived exertion chart. You should have difficulty talking. Examples:

• Jumping rope
• Running or sprinting
• High-intensity interval training (HIIT)
• High-intensity circuit training
• Tabata workouts

High-intensity workouts pack quick movement into short bursts and are generally followed by periods of brief rest. While higher in intensity, HIIT workouts tend to feature shorter moments of movement, but at increased power. You should be breathing hard when finishing a high-intensity workout session.

To monitor your intensity, make sure you keep track of your target heart rate or use a perceived exertion chart.

Build a Cardio Routine for Weight Loss

Below is a chart detailing a sample week of cardio workouts for a person who exercises six days a week. This is simply an example of how to incorporate different types of cardio workouts into a typical week. Modify the workouts according to your own fitness level, time constraints, and preferences.

Start slowly, if you’re a beginner, and work your way up to this level of exercise. How much you need is based on a number of factors, including your fitness level, age, gender, and your goals. Be sure to warm up before each workout and cool down after. Stay hydrated, and stretch after your workouts.

Cardio Workout Plan For Weight Loss At Home

Working out from the comfort of your own home can be a real godsend, saving you on both travel time and costly gym memberships. Still, as appealing as it sounds, it can be tricky to work out effectively, especially if you’re not blessed with a large living space — something that’s especially true for cardio workouts.

With a bit of creativity and know-how, it is possible to do an effective cardio workout at home. In fact, there’s a wide range of indoor cardio exercises that’ll do the trick in 30 minutes or less — plus, you’ll burn calories, strengthen muscles, and aid your weight loss or weight management goals. Keep reading and we’ll reveal all.

Below are some of the best cardio workouts to do at home — anytime, anywhere. Try these exercises in the morning (or whenever you have some free time), and you’ll be energized and empowered throughout your day. If you scroll down to the end, you’ll see we even threw in an 8fit-inspired cardio HIIT workout routine.

Best cardio workouts to do at home

Along with elements taken from HIIT training, the 8fit team put together some of our favorite cardio activities that’ll get your heart rate going — also demonstrating just how easy and effective it can be to do a cardio workout at home.

• Cardio kickboxing: This all-in-one activity pushes you on every level. The rapid movements involved don’t just get you sweating and shedding those pounds, kickboxing also improves balance, coordination and even flexibility. In addition to all this, the stress relief it affords and the fact that you’re learning self-defense are pretty rad reasons to kickbox. On top that, regular sessions can increase your energy levels. So why not try it first thing in the morning and channel your inner Rocky Balboa in front of the mirror?
• Dance: It doesn’t get more fun than dancing, and while you’re having oodles of fun serving up some fierce dance moves, you’re getting in a whole-body workout that burns as many calories as jogging. Though running and cycling are great workouts, they only target a specific part of your body — your legs. Also, as dance moves often require alternating between arms, legs, and glutes, the core is almost always engaged. Plus, few breaks means it’s one of the most fat-burning workouts around (now you know why dancers are so lean and toned). So, even if you don’t have the moves like Jagger, put that music on full blast and let loose!
• Jump rope: Skipping rope is cheap, cheerful and calorie-burning! You probably remember this activity from your childhood, but how about giving it a go now? Jumping rope requires a lot of coordination and engages your arms, shoulders, back, quads, and abs at all times, and if you sneak in a few tricks, you can even target more muscles than that. The exercise is best suited to a big living room or a small garden. Make sure to move any objects from the vicinity and do not try this near small children or pets. Oh, and watch out for light fixtures and ceiling fans!
• Stair climber: Another great cardio workout at home and an exercise that burns a ton of calories while building muscle and power is stair-climbing. Pushing that body up against gravity means you work on those legs in a functional way, which doesn’t have the same potentially damaging impact on your knees as running jogging. And since every staircase will eventually come to an end, you can rest as you walk back down – it’s a HIIT exercise in disguise. So get up those office building or house stairs now!

Now that you see how vital and beneficial these everyday activities can be, hopefully, you won’t forget to log these activities in your 8fit app!

8fit’s best cardio workouts to do at home

Jumping jacks

Count: One every time you return to start position

Muscles involved: Calves, quads, hamstrings, core, lats and shoulders

How to:

1. Stand with your feet together and arms at your sides
2. In one motion, jump your feet out to sides and your raise arms above your head
3. Immediately reverse the motion back to starting position

Tips:

• Keep your arms straight at all times
• Stay light on your feet and jump as quietly as possible

Burpees

Count: One every time you return to start position

Muscles involved: Core, glutes, quads, calves, hamstrings, chest and triceps

How to:

1. Begin standing, then squat down and place your hands on the floor outside by your feet
2. Keeping your hands planted, jump your feet behind and land with straight legs
3. Lower yourself down until your chest touches the floor with your elbows tight to your body
4. Briefly keep your hands on the floor and use your hips to pop your feet back into a squat
5. Explode up into a jump and land on your feet as softly as possible

Tips:

• Keep your spine straight, neck long and shoulders back throughout
• Complete the entire exercise with as much control as possible

Mountain climbers (knees to chest)

Count: Left and right as one

Muscles involved: Shoulders, chest, triceps, core, glutes and quads

How to:

1. Place your hands on the floor directly under your shoulders, with your hips lifted, and extend your legs keeping your feet together and toes curled under
2. Tense every muscle to keep your body in a straight line from head to heels throughout
3. Keep your left foot straight out behind and pull your right knee in towards your chest
4. Place your right foot back down behind and pull your left knee in towards the chest

Tips:

• Keep your neck long, shoulders back and down away from ears
• Don’t hold your breath
• Spread your fingers out and grip the floor to make slightly easier
• To increase the intensity, execute the exercise rapidly, but remember correct form trumps speed

Jumps (knee tucks)

Count: One every time you return to start position

Muscles involved: Calves, quads, glutes, hip flexors, and core

How to:

1. Stand with your feet hip-width apart
2. Jump up and tuck both knees in towards your body — get your knees up as high as possible
3. Land softly and immediately perform the next jump

Tips:

• Try to keep your head/shoulders as level as possible
• Land as quietly and as softly as possible

Skaters (fast)

Count: One every time you return to start position — alternate legs

Muscles involved: Glutes, hamstrings, calves and core

How to:

1. Start with your feet wider than shoulder-width apart
2. Jump sideways to the left, landing on your left leg, keeping the right leg raised off the floor and behind and passed your left leg
3. Reverse the movement and jump to the right

Tips:

• Keep your neck long and shoulders back — no slouching
• Engage your core
• Plant your foot firmly on the floor

Squats (dynamic)

Count: Left and right as one

Muscles involved: Quads, hamstrings, glutes, calves and core

1. Stand straight with your shoulders above hips, feet hip-width apart, toes turned out slightly
2. Quickly drop your hips back and down below parallel with your knees behind and hips and ankle in a line, so your knees don’t collapse inward
3. Drive your weight into your heels to explosively jump up to center and softly land back to the start position

Tips:

• Keep your neck long, shoulders back and down away from ears
• Keep your shoulders above or behind your knees
• Engage your abs and extend your arms in front for balance
• To make the movement easier, squat with your feet wider apart

Try this simple cardio workout at home

Combine the previous exercises and turn them into an easy-to-do routine. Do 3-5 rounds of the following back-to-back:

• 20 jumping jacks
• 20 skaters (fast)
• 10 squats (dynamic)
• 10 mountain climbers
• 10 jumps (knee tucks)
• 5 burpees

Burn calories with the best cardio workouts on the treadmill, elliptical, or bike—or using no equipment at all.

The Best Cardio Workouts for the Gym

If you hit the cardio machines at the gym often, things can go stale real fast. But the classic pieces of equipment you’ll find in every gym–the treadmill, elliptical, stationary bike, and stair climber–don’t have to be boring as long as you make an effort to switch things up. If you’re fresh out of ideas, take a look at this compilation of the best cardio workouts for the gym. Whether you’re in the mood for a quick and intense workout or a longer, lower-intensity option, you’ll find the cardio workout for you.

Cardio Countdown

Total time: 35 minutes

Warm up for five 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. Cool down for four minutes.

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Quickie Cardio Workout at the Gym

Total time: 16 (advanced) to 29 (beginner) minutes

It’s easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat eight times for a complete cardio session. (

As a warm-up, spend 3 minutes on a light walk or jog followed by 30 seconds at 50 percent effort, 30 seconds light walk or jog, 30 seconds at 75 percent of maximum effort, and 30 seconds light walk or jog.

Choose your level at left and repeat the circuit eight times to complete your session.

Trainer’s tip: If you’re using a treadmill, there’s a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to walking speed.

60-Minute Cycling Hill Workout

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

A. Find a resistance that feels like you’re on a moderate hill. Warm-up for 15 minutes, moderate effort (RPE 5).

B. Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).

C. Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).

D. Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).

E. Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).

F. Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).

G. Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).

H. 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).

Trainer’s tip: When climbing a hill, push all the way back on the seat to gain extra leverage.

35-Minute Cycling Speed Workout

Build up your cycling speed with this workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City.

A. Warm up for 15 minutes, moderate effort (RPE 5). Pedal hard for 10 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).

B. Pedal hard for 20 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).

C. Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).

Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).

D. Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).

E. Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).

F. Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.

Calories burned: 370

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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. Note: Calories-burned is an average estimate. How many calories you burn, specifically, will depend on multiple factors such as body composition, genetics, and more.

The Multi-Machine Cardio Workout at the Gym

Your workout will fly by if you switch up the machines you use, says Diana Maitland, training manager for Equinox Fitness Clubs in New York City. To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you’re working on a scale of 1 to 10.

Again, remember that the total number of calories burned will be different for everyone, but this should give you a sense of the level of effort involved in this cardio workout at the gym.

Burn 500 Calories On the Bike

Spin away calories with this cardio workout at the gym you can do on a stationary bike from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

Trainer tip: RPM is the number of times you turn (rotate) the pedals per minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.

Burn 500 Calories On the Stair Climber

If you consider yourself the queen of the stair climber machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California.

To avoid cheating on the calorie burn, remember to stand upright with your abs firm, and don’t lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running. (

Burn 500 Calories with Treadmill Intervals

Try this running workout from Robert Pennino, a certified USA triathlon 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. (

Weekly Cardio Workout Plan for the Gym

Not sure how much cardio to do in a week? Try this 7-day plan from Jenny Hadfield, author of Running for Mortals.

Monday

Power walk: 30 minutes

Strength-train: 20 minutes

Total: 50 minutes

Tuesday

Warm-up: Walk easily, then briskly: 3 minutes

Power walk: 2 minutes

Run fast (but don’t sprint): 2 minutes

Repeat Steps 1 & 2 10 times

Cool-down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

Walk easily: 5 minutes

Do your favorite strength-training move: 12 reps

Power walk at 4% to 6% incline: 3 minutes

Repeat Steps 1 & 2 six times

Walk easily: 5 minutes

Total: 40 minutes

Thursday

Warm-up: Walk easily, then briskly: 3 minutes

Power walk: 2 minutes

Run fast (but don’t sprint): 2 minutes

Repeat Steps 1 & 2 6 times

Cool-down: Walk easily: 3 minutes

Total: 30 minutes

Friday

Repeat Monday’s routine

Saturday

Warm-up: Walk easily, then briskly: 5 minutes

Power walk: 2 minutes

Run fast (but don’t sprint): 4 minutes

Repeat Steps 1 & 2 6 times

Cool-down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

Rest

25-Minute Cardio Routine

Burn fat walking, running, or on the elliptical with this cardio routine.

A. 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).

B. 2 minutes: Take it up a notch (RPE 6).

C. 1 minute: RPE 5

D. 2 minutes: Take it up to RPE 7, where speech gets choppy.

E. 1 minute: RPE 5

F. 3 minutes: Go at a fast pace (RPE 8).

G. Reverse order, returning to RPE 5 for 1 minute and so on.

Calories burned: 107 (walk) to 278 (run), based on a 140-pound woman.

Interval Cardio Workout for the Gym

Do this routine on the treadmill or elliptical, or walk or run outside. Try 35 minutes of longer bursts.

A. 5 minutes: Warm up at an easy RPE 4 pace.

B. 2 minutes: Go at a moderate RPE 5 pace.

C. 3 minutes: Pick it up to a brisk RPE 7 pace.

D. 2 minutes: Back to RPE 5.

E. 4 minutes: Speed up to RPE 7.

F. 2 minutes: RPE 5

G. 5 minutes: RPE 7

H. 2 minutes: RPE 5

I. 6 minutes: RPE 7

J. 4 minutes: Cool down at an easy RPE 4.

Calories burned: 153 (walk) to 373 (run)

40-Minute Cardio Workout at the Gym

Walk, run, or hop on the elliptical for this fat-burning workout.

A. 5 minutes: Warm up at an easy pace, reaching RPE 5.

B. 30 minutes: Complete eight 1-minute faster-paced sprints (RPE 8 or 9) over 30 minutes, returning to RPE 6 between the bursts.

C. 5 minutes: RPE 3

Calories burned: 177 (walk) to 441 (run)

The Ultimate Lunch-Hour Cardio Workout

Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You’ll alternate 1 minute at a steady pace with varying 1-minute bursts. (The cardio workout at the gym also works for the elliptical or stair climber.) Do the highest level you can.

Calories burned: 103

20-Minute Home or Gym Cardio Circuit

This series of 1-minute PE classics packs almost the calorie burn of indoor cycling—ideal for living-room exercisers. (

A. March in place for 3 minutes (360 steps)

B. 60 Jumping Jacks

C. March 1 minute (120 steps)

D. 60 Jumping Jacks

E. March 1 minute

F. 30 Squat Thrusts*

G. March 1 minute

H. 30 Squat Thrusts

I. March 1 minute

J. 30 Squat Thrusts

K. March 1 minute

L. 30 Squat Thrusts

M. March 1 minute

N. 60 Jumping Jacks

O. March 1 minute

P. 60 Jumping Jacks

Q. March in place 2 minutes to cool down

Calories burned: 145, based on a 140-pound woman.

*From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.

30-Minute Run/Walk Workout

It’s simple: Walk or jog, then hit the gas for a minute. Hate to clock it? Sing six choruses of “99 Bottles of Beer,” then return to your walk or jog.

A. Walk 3 minutes (warm-up)

B. Jog 1 minute

C. Walk 2 minutes

D. Jog 1 minute

E. Walk 1 minute

F. Jog 1 minute

G. Walk 1 minute

H. Run 1 minute, alternating run/walk or run/jog (depending on your level) intervals for 12 minutes — that’s six sprints total.

I. Jog 1 minute

J. Walk 1 minute

K. Jog 1 minute

L. Walk 1 minute

M. Jog 1 minute

N. Walk 3 minutes

Calories burned: 188 (walk/run), 215 (jog/run)

30-Minute Cardio Workout at the Gym

Put this cheat sheet on the dashboard of the stationary bike, treadmill, elliptical, or stairclimber and steal peeks at the timer as you go. Read the intensity on a scale of 1 to 10, where 1 is reclining and 10 is racing at top speed.

Calories burned: 209 (elliptical), 249 (treadmill), 269 (stationary bike), 282 (stairclimber)

Cross-Train Cardio Challenge

Switching between different cardio machines during your workout can burn extra calories and challenge your muscles more than trudging along on the same piece of equipment the whole time. Try this cross-training routine from Todd Durkin, owner of Fitness Quest 10 in San Diego, California.

Cardio-Sculpting Workout

These treadmill workouts are designed to blast 300 to 500+ calories in about 40 to 50 minutes. Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline.

Don’t have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes, and legs.

Level 1

A. 0:00-5:00: Warm up, 3.5 MPH, 0%.

B. 5:00-7:00: Speed-walk, 4.0 MPH, 0%.

C. 7:00-9:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

D. 9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline.

E. 33:00-38:00: Cool down, 3.5 MPH, 0%.

Level 2

A. 0-5:00: Warm-up, 3.5 MPH, 0%.

B. 5:00-7:00: Speed-walk, 4.0 MPH, 0%.

C. 7:00-22:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

D. 9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline.

E. 39:00-45:00: Cool-down, 3.5 MPH, 0%.

Level 3

A. 0-5:00: Warm-up, 3.5 MPH, 0%.

B. 5:00-10:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

C. 10:00-12:00: Sprint (6.0-7.0 MPH, 0%) or speed-walk (3.8 MPH, 10%).

D. 12:00-47:00: Repeat minutes, 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline.

E. 47:00-52:00: Cool down, 3.5 MPH, 0%.

Adapted from The Hollywood Trainer Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam’s Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins.

Quick Calorie-Blaster: Elliptical or Stair Climber Intervals

This low-impact interval routine for the elliptical or stair climber from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories.

Calories burned: 212 (elliptical); 273 (stair)

Quick Calorie-Blaster: Cycling Intervals

This low-impact interval routine for the bike (outdoor or stationary) from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories. Try this cardio workout at the gym the next time you need to add something new to your typical routine.

Calories burned: 277

Quick Calorie-Blaster: Power-Walking/Jogging Workout

A low-impact walking and jogging interval routine from veteran instructor Jill Aucoin in Arvada, Colorado. (

Calories burned: 161 (walking); 191 (jogging)