I just did workout the energy system day 1 workout and it boy was it sweaty!  I am now recovering with a G Series FIT Recover protein smoothie, Strawberry Banana flavor.  However, I used it on my forehead for about 10 minutes before drinking it.  I’m usually not a fan of pre-made protein shakes but these are delicious!  They have 120 calories, 12 g of whey protein and 14 g of carbs from fruit.  Both of which are important to have post intense workout.


It was challenging but not impossible at all like I had feared.  Thank goodness for my Polar Heart Rate Monitor. During the work I burned about 400 calories.  Fifteen minutes later, I burned another 100.  Gotta love the after burn of high intensity intervals.

I burned over 500 calories Day 1

You need at least a stop watch or gymbosss but if you don’t have a heart rate monitor here are the basics of the workout.

  • 5 minutes: Warm Up
  • 1 minute: SPRINT
  • 4 minutes: Run regular pace
  • 3 minutes: Slow Jog
  • Repeat 1-4-3 interval sequence 4 times.

Is it too hot outside to do a cardio workout where you live?  Try these fun calorie burning water workouts that can be done right in your pool or the ocean!  This is part of my exclusive post on The Laughing Cow blog. Don’t worry, there are discreet ideas as well if you want to sneak in your workout while hanging out with friends.

Sweaty Interval Cardio Workout: Burn 400 Calories

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  • Maggie @asliceofwonderbread

    OOO totally going to try this sometime this week. I’m doing one of your workouts with a group of gals and calling it , Peak Island Bootcamp. We totally need a Nantucket version. I just ran outside at lunch and nearly died it was so hot. O MAN. Summertime!!!

  • Coleen

    I am so psyched to try this out tomorrow. Thanks for sharing all your training tips. I am training for a beach palooza obstacle course event in august and your training is perfect! I look forward to more posts. Good luck!

  • Jill @ Jill is Active

    Did this workout tonight -- and loved it! Felt so strong (and very sweaty!) afterwards. I’m definitely going to be following a long with your training plan. Thanks Sarah!

  • Sabine

    Hello ! First of all i wanted to say that i really appreciate all the effort you go through to keep us updated !!! Also, for this workout, do you take a min break between each group of 1,4,3, or do u just do 1,4,3,1,4,3,1,4,3 ?
    Thanks !!!