20minutes is all you have well, perfect 20minutes is all you need for this killer cardio (aka extreme calorie burn) workout. everyone is at a different pace so this workout should be tailored to your speed, however don't cheat yourself, and believe when that sweat starts pouring down your face and maybe a smidge of doubt crosses your mind. REMEMBER you CAN DO IT!!!
TREADMILL RUN or if you don't have access to a treadmill use your watch and just do what you can, but remember its all about increasing your pace.
3min warm up. brisk walking get those muscles warm and ready, even stretch a little.
6min run at your usually pace.
2min increase speed on treadmill by 1.0 (or just run as fast as you can for 2mins)
2min decrease speed to slower than usual pace (30sec slower)
2min increase the treadmill to grade 3 run at usual speed
3min back down to regular speed, grade is flat
1min increase speed on treadmill by 2.0 (its just a minute, you do anything for 60sec)
1min decrease speed to half of what you normally run, a nice little jog.
and BAM you are done!!! now wipe that sweat off, and give yourself 2pats on the back for how awesome you are!!!
but remember take another 5min and stretch out those lovely legs!! also grab your exercise log book and jot down what pace you were at for each speed, that way next time you can see if you are getting faster.
I need to try this... sounds a killer quickie work out! and ya we all know my speed is lacking something fierce so... i will try anything I can to pick up the pace!!
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