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Get 30 Minutes of Burn in 15 Minutes or Less
Stop making excuses! Try five fast workouts to blast fat and firm your trouble spots
By
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Step Up Your Workout
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1
Jump-rope Calorie Buster
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2
Stair-climbing Slim & Sculpt
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3
Treadmill Fat Burner
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4
No-equipment Total-body Toner
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5
Kickboxing Cardio Booster
Treadmill Fat Burner
The Payoff
Up to 180 calories in 15 minutes
What You'll Need
A treadmill
You can burn up to five times more fat by alternating your pace during your workout, compared with just chugging along at the same speed. This high-energy routine from New York–based trainer Brett Hoebel really cranks it by increasing the treadmill's incline as you do 30- and 60-second fast and slow intervals, working your legs and butt along with your heart and lungs.
| Time | Activity | Speed (MPH) | Incline |
|---|---|---|---|
| 0:00 | Moderate walk | 3.5 | 1.0 |
| 1:00 | Brisk walk or jog | 4.0 or 5.0 | 2.5 |
| 2:00 | Jog or sprint | 5.0 or 7.5 | 2.5 |
| 2:30 | Walk or jog | 3.5 or 6.0 | 2.5 |
| 3:30 | Jog or sprint | 5.0 or 7.5 | 3.0 |
| 4:00 | Walk or jog | 3.5 or 6.0 | 3.0 |
| 5:00 | Jog or sprint | 5.0 or 7.5 | 3.5 |
| 5:30 | Walk or jog | 3.5 or 6.0 | 3.5 |
| 6:30 | Jog or sprint | 5.0 or 7.5 | 4.0 |
| 7:00 | Walk or jog | 3.5 or 6.0 | 4.0 |
| 8:00 | Jog or sprint | 5.0 or 7.5 | 4.5 |
| 8:30 | Walk or jog | 3.5 or 6.0 | 4.5 |
| 9:30 | Jog or sprint | 5.0 or 7.5 | 5.0 |
| 10:00 | Walk or jog | 3.5 or 6.0 | 5.0 |
| 11:00 | Jog or sprint | 5.0 or 7.5 | 5.5 |
| 11:30 | Walk or jog | 3.5 or 6.0 | 5.5 |
| 12:30 | Brisk walk | 4.0 | 3.0 |
| 14:00 | Moderate walk | 3.5 | 2.0 |
| 15:00 | Finish |
| Related Program | ||
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