Burn Calories Cardio Workout

The burn calories cardio workout is a 27 minute treadmill workout that includes uphill walking and uphill running/sprints along with moderate paced walking/jogging intervals for recovery. You can burn over 500 calories if you can push yourself this hard.

Start with a 7 minute warm-up then go right into your walking intervals. Pay close attention to the incline and speed. It changes every couple of minutes. After 16 minutes of walking go into your 6 minutes of incline running intervals. Again pay attention to the incline and speed. It changes often.

Be sure to adjust it to your level. Work at 75-90% of your target heart rate. Don't push yourself so hard that you can't complete the workout. If you can't run at those inclines then walk until you build enough endurance to run or sprint.

After your running intervals cool down for 5 minutes then finish up with all the stretches. Try not to skip the stretches. The more cardio you do the more flexibility you need. It improves mobility and this will impact how fast and how long you can run in the future.

Exercise
Walking Burn calories cardio workout tip: Your first 14 minutes are walking intervals. You can do them on a treadmill or outdoors. Work up to 75-85% of target heart rate on fast intervals. A good way to add resistance if you don't a cardio machine or hills near your home is to buy a weighted vest for walking.	Sets Reps Weight/ Resistance Tempo Time 1 incline 3 moderate 7 min. 2 incline 8 fast 3 min. 3 incline 5 moderate 2 min. 4 incline 10 fast 2 min. 5 incline 5 moderate 2 min.
Treadmill Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Burn calories cardio workout tip: Incline running so start with a pace that is doable. The incline alone will raise your heart rate and burn tons of calories. You can work on going faster once you build endurance.	Sets Reps Weight/ Resistance Tempo Time 1 incline 12 fast 1 min. 2 incline 8 moderate 2 min. 3 incline 12 fast 1 min. 4 incline 8 moderate 2 min. 5 incline 3 moderate 5 min.
Quad Psoas Stretch 1. Start by placing one knee on the balance disc with the foot on top of the stability ball. 2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor. 3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt. 4. Return to the starting position and repeat or hold for desired amount of time if you would like. 5. Repeat with the other leg. Burn calories cardio workout tip: Use a couch, wall, or bench if you don't have a ball. Make sure your front knee does not go past the toes.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side
Supine Quadricep Stretch 1. Sit on the floor in a hurdlers position. 2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep. 3. Hold for the prescribed time and then repeat with the other leg. Burn calories cardio workout tip: Keep toes pointing back. Do not let your foot rest on the arch and point side ways.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side
Supine Hamstring Stretch 1. Lie on back and place rope or towel over the foot. Other leg should remain flat on floor at all times. 2. Slowly straighten knee until stretch is felt in back of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight to isolate stretch in hamstring. Burn calories cardio workout tip: Keep hips and low back on the floor. Bend knee slightly if you are not very flexible. Add resistance for 10 second on and off to improve flexibility quickly.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side
Prone Hip Rotator Stretch 1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you. 2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area. 3. Hold for prescribed time and then repeat with the other leg. Burn calories cardio workout tip: If you are not this flexible try a runner's stretch instead.	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds each side

Get a lean toned body with 55 lean body foods. The foods you need to eat to makeover your body faster.