WORKOUT 5: CARDIO THRASH
This cardio tour de force, Ramsdell says, is enough to build your cardiorespiratory endurance while scorching tons of body fat. The varying pace allows you to call upon multiple energy systems, confusing your metabolism and extending the postworkout recovery period.
Time to complete NT minutes Equipment needed Your choice of machine — treadmill, elliptical, stationary cycle, Airdyne bike — or simply the open road Protocol Log your minutes for the following various cardio paces at the given percentage ranges for your maximum heart rate (220 minus your age). For example, a jogging pace for a 30 year old is 60–75 percent of 190, or a heart rate of approximately 114 to 142.