Burn 500 Calories in 45 Minutes

Stop hamster wheeling on the treadmill to nowhere. This cardio routine is fun and effective. Looking for less intensity? Try this lower-incline version. (Photo: Tom Rafalovich)

Minutes: 0-5
What to do:
Warm up with a low-key jog.

Minutes 5-9
What to do: Take it to a run. You want to feel challenged. Can ya handle 8 mph?

Minutes 9-11
What to do: Walk 4.5 mph with no shame because you’re at a 5 percent incline.

Minutes 11-29
What to do: Now do that run/walk combo three more times.

Related: 6 Moves To Resize Your Butt and Thighs

Minutes 29-31
What to do:
Time to see what you’re made of: Sprint all out as fast as you can.

Minutes 31-32
What to do: Back to 4.5 mph—but incline at 8 percent, folks.

Minutes 32-41
What to do: Repeat your sprint/walk three more times. Almost done.

Minutes 41-45
What to do: Halle-freaking-lujah. Walk it out at 4 mph.

By Jaclyn Emerick 

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