Torch 350 Calories in 20 Minutes

Shredding Tactics
Author:
Publish date:

You can continue to reap fat-burning effects from your cardio workouts long after they’re over by opting for submaximal intervals, where you work at 80 percent of your all-out maximum effort for one minute, interspersed with one minute of 40 percent effort. Swedish researchers report in the journal Medicine & Science in Sports & Exercise that this type of program burns more fat during the three hours following the session than if you were to train for an hour at a moderate intensity.

Image placeholder title

To take advantage of this, use the following workout on your choice of cardio equipment (treadmill, elliptical, stationary bike, etc.) to burn major calories during — nearly 350 in 20 minutes — and plenty of fat afterward.

<p><strong>Minute(s)</strong></p><p><strong>Action</strong></p><p><strong>PE*</strong></p>

0-3

Warm up

3

4

Increase intensity to extremely hard

8

5

Decrease intensity to moderate effort

4

6

Increase intensity to extremely hard

8

7

Decrease intensity to moderate effort

4

8

Increase intensity to extremely hard

8

9

Decrease intensity to moderate effort

4

10

Increase intensity to extremely hard

8

11

Decrease intensity to moderate effort

4

12

Increase intensity to extremely hard

8

13

Decrease intensity to moderate effort

4

14

Increase intensity to extremely hard

8

15

Decrease intensity to moderate effort

4

16

Increase intensity to extremely hard

8

17

Decrease intensity to moderate effort

4

18-20

Recover at an easy pace

2-3

*Your perceived exertion, self-judged on a scale of one to 10 (one being idle, and 10 being maximum all-out effort).