This workout involves alternating exercise and lower intensity exercise. Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The fat burning zone shown on a lot of cardio equipment as only 60% to 65% of max heart rate is really a myth and is not optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. In addition, interval training allows you to exercise at very high intensities for a much longer period of time than a steady state, so you burn more fat.

As an added bonus, there’s also an afterburn affect known as EPOC (Excess Post Exercise Oxygen Consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training.

The hour long treadmill workout below will burn around 500 calories. Be sure to warm-up and cool down at least 5 minutes at the start and end of the workout.

Tip – if you find this workout challenging / easy adjust the speed to fit your level.

TIME
PACE (KPM)
CALORIES BURNED*
RPE**
00:00 – 05:00
8.0
36
1 – 3
05:00 – 08:00
9.5
27
4 – 7
08:00 – 09:00
11.0
10
8 – 9
09:00 – 12:00
9.5
27
4 – 7
12:00 – 13:00
12.0
11
8 – 9
13:00 – 16:00
9.5
27
4 – 7
16:00 – 17:00
11.0
10
8 – 9
17:00 – 20:00
9.5
27
4 – 7
20:00 – 21:00
12.0
11
8 – 9
21:00 – 24:00
9.5
27
4 – 7
24:00 – 25:00
11.0
10
8 – 9
25:00 – 28:00
9.5
27
4 – 7
28:00 – 29:00
12.0
11
8 – 9
29:00 – 32:00
9.5
27
4 – 7
32:00 – 33:00
11.0
10
8 – 9
33:00 – 36:00
9.5
27
4 – 7
36:00 – 37:00
12.0
11
8 – 9
37:00 – 40:00
9.5
27
4 – 7
40:00 – 41:00
11.0
10
8 – 9
41:00 – 44:00
9.5
27
4 – 7
44:00 – 45:00
12.0
11
8 – 9
45:00 – 48:00
9.5
27
4 – 7
48:00 – 49:00
11.0
10
8 – 9
49:00 – 52:00
9.5
27
4 – 7
52:00 – 57:00
8.0
36
1 – 3

 
* Calories Burned calculations are based on a 130 pound or 59 KG woman

** RPE – Perceived Exertion Scale

Read more about the Perceived Exertion Scale.
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