Sweaty Interval Cardio Workout: Burn 400 Calories

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.

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