If you love your fat burning cardio, get excited.  My newest post on Crushing The Course has two new intense cardio workouts.  Your challenge for this week is to follow along with me and do the same workouts!  Get the full details over at CTC or if you are a pro, jot down the workout from below.  Don’t forget to strength train on Wednesday and Friday.  You can also take a fun class at your gym.

Here is your schedule for the week

Tuesday:

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 60 seconds of Running at an RPE of 8.
Recovery Interval #1: 4 minutes of Jogging at an RPE of 3.
Repeat the intervals six to seven more times.
Cool Down: Three to five minutes at an RPE of 2.

Thursday:

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 60 seconds of Running at an RPE of 6.
Work Interval #2: 60 seconds of Running at an RPE of 8.
Work Interval #3: 60 seconds of Running at an RPE of 7.
Work Interval #4: 120 seconds of Running at an RPE of 6.
Recovery Interval #1: 5 minute of Jogging at an RPE of 3.
Repeat the intervals 3 or 4 more times.
Cool Down: Five minutes of Jogging (or Walking) at an RPE of 2.


Saturday:

Long Run for 30-60 minutes.

Intervals are the most efficient workout when it comes to losing body fat!  What are you waiting for?  Get out of your comfort zone, and the fat burning zone for that matter.  Start kicking your own butt to achieve the results you dream of.

Two New Cardio Workouts!

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9 Comments

  • Kayla
    Reply

    Hey Sarah, will I lose weight if I only eat 1200 cals and burn 600 cals by running? How much do u think I will lose a week?

    • Sarah
      Reply

      you need to burn an extra 3500 calories to lose 1 lb of fat technically but sadly it doesn’t always work so easily :( Since I don’t know your BMR, I have no idea

  • Macc
    Reply

    hey,
    just had a question regarding the book you have referenced in the past. i believe its called the eat-clean diet? well, i went to b&n and they had so many different volumes, so i wanted to know if you recommended anyone for a first time buyer?

    • Sarah
      Reply

      I have the recharged version but they have one that is even newer. I would try the newest version but recharged is also very good. They are all similar just some new recipes in the new ones. I hear recharged is better than 1 and I would assume the third is better as well. Don’t buy the cook book -- well you can if you want -- but first read the book book.

  • Mravac
    Reply

    Quick question:
    Can I get the same/similar cardio workout result with training bike?
    I don’t have too much free time, and this way I could watch children and workout :)

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