Aim to burn about 300 calories in only 30 minutes with this plan. It helps beat back boredom by alternating between running and walking.
Minutes 0 to 3: Warm up, 2.5 to 3.5 speed, 0 to 2 incline
Minutes 3 to 5: Break into a speed walk or easy jog, 3.5 to 6.5 speed, 2 to 4 incline.
Minutes 5 to 11: Alternate between a one-minute sprint and a one-minute easy run/walk for three sets, 4.5 to 8.5 speed, 2 to 4 incline.
Minutes 11 to 16: Keep pushing yourself as you maintain a speed between 2.5 and 6.5, and increase the incline to between 4 and 8. Whew!
Minutes 16 to 22: Alternate between a one-minute sprint and a one-minute easy run/walk for three sets, 4.5 to 8.5 speed, 2 to 4 incline.
Minutes 22 to 26: Run, jog, or walk at an easy-to-moderate pace, 3.5 to 6.5 speed, 2 to 4 incline.
Minutes 26 to 30: Cool down, 2.5 to 3.5 speed, 0 to 2 incline.
This 20-minute circuit requires zero equipment and relies on surefire gym-class classics.
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Bob Harper Totally Ripped Core, $20; MyTrainerBob.com
Exhale: Core Fusion Pure Abs & Arms, $18; AcaciaLifestyle.com
Throw on sneakers and hit the pavement for 30 minutes after breakfast, before Baby's nap, or during the fussy hour.
Originally published in the March 2013 issue of American Baby magazine.
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