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Cardio for Women

Your HIIT Workouts

Get the most out of your cardio workout with these two high-intensity interval routines.

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Maximize your cardio workout with high-intensity interval training. Four times per week, choose one of these HIIT cardio plans and perform it after the strength portion of your program. Before you get started, warm up for five minutes with light activity, such as walking or jogging. And, FYI: “rest” means that you stop altogether.

Option 1: In the Gym

Try this interval workout on a treadmill, elliptical or recumbent bike.

Sprint for 1 minute
Rest for 1 minute
Sprint for 45 seconds
Rest for 45 seconds
Sprint for 30 seconds
Rest for 30 seconds
Sprint for 15 seconds
Rest for 1 to 2 minutes

Repeat the entire sequence 3 to 5 times.

Option 2: Take It Outside

Find an area with enough room for you to run straight for 30 to 45 seconds (when running for one minute, turn around when you reach the end and sprint back in the other direction). Continue the sequence in this manner. Working against the wind and elements can help you burn even more calories than you would at the gym!

Sprint for 1 minute
Walk for 1 minute
Rest for 1 minute
Sprint for 45 seconds
Walk for 45 seconds
Rest for 45 seconds
Sprint for 30 seconds
Walk for 30 seconds
Rest for 30 seconds
Sprint for 15 seconds
Walk for 15 seconds
Rest for 2 minutes

Repeat the entire sequence 3 to 5 times.