Muscle & Fitness Hers Nov/Dec 2007 Excerpt: 300 Calories In 20 Minutes!

These six high-intensity cardio routines will have you in and out of the gym fast - with big-time fat-burning benefits to boot. Check it out!

How many times have you forgone the gym because you thought you had too little time on your hands? Perhaps you think that if you don't have at least an hour to devote to training, you should put it off until tomorrow.

Well, consider the "not enough time" excuse officially off-limits, because 20 minutes is all you need when your day proves hectic. What follows are six cardio routines, each guaranteed to burn 300 calories (based on a 145-pound female), designed by Jeramie R. Hinojosa, MS, senior clinical exercise specialist at East Texas Medical Center Olympic Center in Tyler, Texas. Hinojosa's workouts range from running to cycling to calisthenics to martial arts, and all can be done in the confines of your neighborhood gym or even at home with basic equipment.

    "For those short on time, increasing exercise intensity with these 20-minute power bouts is an effective way to burn more calories in a short period," Hinojosa says. "Your exercise session will be more efficient and your metabolism will [remain at normal healthy levels] long after you're done exercising."

Twenty minutes - that's all it takes for a 300-calorie-burning, fat-blasting cardio workout. Then when you have a full hour to train, you'll wonder what to do with all the extra time!


+ Click To Enlarge.
300 Calories In 20 Minutes!


Interval Program No. 1
Equipment: Treadmill

This 20-minute jaunt keeps your actual running speed constant (outside of the warm-up and cool-down), but alters the grade of incline to produce two separate gradual climbs that are six minutes in duration. The steepest, most intense part of each climb (6% incline) is also the shortest (one minute).

Speed Incline (%) Time (min.)
6.5 0 3
7 2 3
7 4 2
7 6 1
7 0 1
7 2 3
7 4 2
7 6 1
7 1 1
6.5 0 3

For the rest of our 20-minute fat-burning solutions, pick up the November/December issue of M&F HERS, on newsstands now!