This interval cardio workout for intermediates burns fat and calories with 15 minutes of walking and running intervals.

Start with a 3 minute walk to warm-up as indicated in set 1 of the walking exercise. Follow this with a 1 minute moderate paced jog as indicated in set 1 of the running exercise. Continue to alternate between walking and running for the number of sets and time indicated.

Make sure that you are working at a moderate pace during the walking. Aim for 65-70% of your target heart rate or a 5 to 6 on a scale of 1 to 10 with 10 being very intense. Work at a more intense pace during your running intervals and aim for 75-90% of your target heart rate. Try to increase intensity with each interval.

As soon as you finish up with 1.5 minutes of cool-down walking as indicated in set 5 of the walking exercise, go right into your stretches and hold each one for about 1 minute each. Make sure you allow your muscles to relax. Try to breathe through the tight spots.

Exercise
Walking Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 3 minutes 2 1 minute 3 2 minute 4 2 minutes 5 1.5 minutes
Running Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 intense 1 minute 2 intense 1.5 minutes 3 intense 2 minutes 4 very intense 1 minute
Glute/Piriformis Stretch 1. Lie back and cross legs with the involved leg on top. 2. Gently pull opposite knee towards chest until a stretch is felt in the hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight in a neutral position. Interval Cardio Workout Tip: If you prefer you can rest the top leg on the bottom leg and just hold on to the knee of the bottom leg with both hands.	Sets Reps Weight/ Resistance Tempo Time 1 30 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. Interval Cardio Workout Tip: Make sure you are contracting your abs and tucking your butt under for a stretch that goes from knee all the way to hip flexors. If your foot cramps try taking off your shoes.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side
Lateral Bend Straddle 1. Start by placing your feet as far apart as possible and your hands overhead. 2. Lean to a side and try to reach ankle with your hand. 3. Remember to keep your body parallel and do not lean forward or backwards. 4. Hold for the prescribed time and repeat to the other side. Interval Cardio Workout Tip: Keep your abs slightly contracted and extend from the rib cage and not the shoulder area for a better stretch.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side

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