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If you are desperate enough and want to burn that fat fast, you might want to do a rethink on your choice of CARDIO WORKOUT program you currently use.

A CARDIO WORKOUT plan doesn't really have to be time consuming and boring - with only music to compensate.

Some have the wrong notion of thinking that it is how long you spend on your treadmill that matters. Every minutes and second spent on your treadmill should count for the chunk of calories burnout and a sturdy body.

If this is not the case about the result you have gotten so far at your CARDIO WORKOUT then I bet you need a change.

You could give live to your CARDIO activity plan and get a better and faster result in a record time - and this is exactly what the HIGH INTENSITY TRAINING (HIIT) is about.  Actually riding a bike on the road constitutes a high intensity workout as well. If that's an option you're exploring, click on bodygearguide.com for more details.

HIGH-INTENSITY TRAINING constitutes an outburst of HIGH-INTENSITY TRAINING period followed by a recess of a lesser intensity training period at repeated intervals. 

This type of CARDIO is quite different from the more popular continuous steady paced workout most people are used to, but it is more superior and efficient for calories and fat burning.

First, it is very important to always warm up before any workout to avoid muscle cramps.

To begin, set your timer at 20mins since that is the duration of this particular workout section.

Do a 5mins warm-up, stretch and flex to ease the tension in your body. It is good to decide on your low-intensity pace and start from there while you set your incline at 2% or 3%.

Your low-intensity pace should be between 3.8mph and 4mph. This would start you up power walking or slow jogging.

As soon as your timer hits 5mins, increase the speed to about 10mph, mostly your TREADMILL response time should not be more than 15 seconds.

Run at this speed for 45 seconds, which should get you up to 5:45mins, then reduce the speed back to 4mph. Again, the TREADMILL response time should be about 15 seconds.

At 7mins on your timer, increase the speed back to 10mph. Run for 45 seconds and reduce the speed back to 4mph. That should bring you to 7:45mins.

Continue between this alternating paces until you reach your 20mins goal. In all, you should have exactly 8 cycles.

Instead of stopping abruptly, you could do a calming walk at a cool down pace and you are done.

Below is the representation of the plan and cycle;


Time (mins)                        Speed

0:00 – 5:00                           Warmup – 4.0

5:00 – 5:45                           10.0

5:45 – 7:00                          4.0

7:00 – 7:45.                         10.0

7:45 – 9:00                          4.0

9:00 – 9:45.                         10.0

9:45 – 11:00.                       4.0

11:00 – 11:45                       9.5

11:45 – 13:00                      4.0

13:00 – 13:45                      10.0

13:45 – 15:00                      4.0

15:00 – 15:45                      9.5

15:45 – 17:00                      4.0

17:00 – 17:45                      10.0

17:45 – 19:00                      4.0

19:00 – 19:45                      9.5

19:45 – 20.00                      4.0 (or cool down speed)


Also, for those who might not be able to keep up with the numbers of cycles they have made, the timer on the TREADMILL can be deployed for this purpose by simply adding .1 to the HIGH-INTENSITY section each time you get back at it. This will check you check at the timer how many times the speed was increased.

This means if you start at 9.8 you will stop at exactly 10.5.  Below is the representation of the plan and number of cycles.


Time (mins)                        Speed

0:00 – 5:00                           Warmup – 4.0

5:00 – 5:45                           9.8

5:45 – 7:00.                         4.0

7:00 – 7:45.                         9.9

7:45 – 9:00.                         4.0

9:00 – 9:45.                         10.0

9:45 – 11:00.                       4.0

11:00 – 11:45                      10.1

11:45 – 13:00                      4.0

13:00 – 13:45                      10.2

13:45 – 15:00                      4.0

15:00 – 15:45                      10.3

15:45 – 17:00                      4.0

17:00 – 17:45                      10.4

17:45 – 19:00                      4.0

19:00 – 19:45                      10.5

19:45 – 20.00                      4.0 (or cool down speed)


By adding .1 each time you run the HIGH-INTENSITY cycles, it helps you improve and pushes you harder for limits

You can always turn the speed up a notch, in subsequent weeks, if it makes you feel better – however, make sure you have your heart rate monitor strapped on or use the grip to check on your heart rate.

HIIT has been known used for years by track coaches. Be sure to always keep your shoulders relaxed and you back straight. It is also important to keep your arms relaxed and moving (flex).  Do not just slam your feet on the track, let your stride be quick and smart.

You can also increase the incline for a more intense workout. This will also give you the feel of an outdoors running as you do you climbing.

It is absolutely a matter of what your body can take, but the more you get into the routine the more adept you will become at it.

It is not as easy as it sounds but it will certainly worth much more than the set time.

Make sure to get off on a right posture, and not too relaxed on your TREADMILL. And make sure you get a good running footwear, they will also help to support your ankles.

You might want to get your music playing if music inspires you. If you must play music then get a small and light device that can be easily managed. 

Whatever you are doing on the TREADMILL, make sure you are comfortable with it.