BeWOW: Cardio Calorie-Torch Workout

Get your heart pumping with this post-New Year's calorie burn.

>> Want to try more Be Well Philly workouts? Check out the archive.

I hope you’re officially back to reality after the long, calorie-filled holiday season. If your 2013 goals include shedding some of that, er, holiday cheer, here’s a great fat-burning sprint workout to get you started.

You can do it on the treadmill, bike, or elliptical, or, even better, you can head outside to get some fresh air.  This workout should take you just about 45 minutes, alternating sprint and recovery intervals. During the recovery periods, you want to keep moving—a slow jog is best, but a brisk walk will do just fine, too. In the first set, you’ll do 10 30-second sprints with a 30-second recovery period between each. After you’ve done all 10, recover for another minute before moving on to the next group. The pattern for the rest of the workout is pretty self-explanatory from there. Just remember to push yourself and track your speed; try to go a little faster with each sprint.

BeWOW: Cardio Calorie-Torch Workout

Warmup: Jog for five minutes

Interval 1:
10 x 30-second sprint :: 30-second recovery
1 minute active recovery

Interval 2:
6 x 45-second sprint :: 45-second recovery
1.5 minute active recovery

Interval 3:
4 x 60-second sprint :: 60-second recovery
2 minute active recovery

Interval 4:
2 x 90-second sprint :: 90-second recovery
2.5 minute active recovery

Cool down: Jog five minutes

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.