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I like to be time-efficient, so I try to maximize my cardiovascular efforts by sticking with the methods that burn the most calories in the shortest amount of time.

I’ve never been much of a runner, but in the past, interval training has helped me to lose weight fast. I’m not a huge fan of long-distance running because it can be catabolic; it burns muscle as a fuel source and can lead to muscle wasting. I am, however, a fan of interval training because the recovery periods enhance my ability to run longer, more efficiently, more explosively, and help me to lose weight without losing my muscle.

I love this program because it’s always changing and always challenging, because I never get bored, I lose weight, and I always feel great when I’m done. Give it a shot and let me know what you think. What do you have to lose? Maybe a few pounds?!?

2 Minutes: Warm Up at 3.5 mph
6 Minutes: Jog at 5.5 mph
2 Minutes: Walk at 3.5 mph
5 Minutes: Jog at 6 mph
2 Minutes: Walk at 3.5 mph
4 Minutes: Jog at 6.5 mph
2 Minutes: Walk at 3.5 mph
3 Minutes: Jog at 7 mph
2 Minutes: Walk at 3.5 mph
2 Minutes: Jog at 7.5 mph
2 Minutes: Walk at 3.5 mph
1 Minute: Jog at 8 mph and increasing speed to maximum sprint (about 10 mph for me)
2 Minutes: Cool-down at 3.5 mph and slowly decreasing speed until stopped
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35 Minutes: 21 jogging and 14 walking
3+ miles covered
Stay fit, stay happy, stay healthy, and stay lean!