Fitter, faster: one great workout in only 30 minutes

YOUR MISSION

To blast fat fast and increase your aerobic capacity using "sprint sets," alternating intense bouts of cycling with slower-paced recovery periods. This will burn an immense number of calories, and the high-intensity exercise will have some carryover to lower-body strength and toning.

WORKOUT INTENSITY High

MACHINE Stationary bike (Upright is preferable, but you can substitute a recumbent.)

YOUR WORKOUT PLAN

                          Level/
Activity       Minutes  resistance  RPE*

Warm-up          5          3        4
Intense set      2          5        7
Slow recovery    1          5        4
Intense set      3          6        7
Slow recovery    1.5        6        4
Intense set      3          6        7
Slow recovery    1.5        4        5
Intense set      2          7        8
Slow recovery    4          3        3
Intense set      1          6        8
Slow recovery    0.5        4        4
Intense set      0.5        5        8
Cool-down        5          2        2

Total time 30 minutes Calories burned 315
(Calorie burns are based on a 145-lb. woman.)

*See page 206 for RPE chart.

SHAPE PLAYLIST

Load this music into your MP3 player.

"Blurry"

Puddle of Mudd (5:04)

"Hanging by a Moment"

Lifehouse (3:36)

"Pour Some Sugar on Me"

Def Leppard (4:52)

"What You Waiting For?"

Gwen Stefani (3:43)

"Don't Cha"

Pussycat Dolls (featuring Busta Rhymes) (3:40)

"Lose My Breath"

Destiny's Child (4:02)

"My Prerogative"

Britney Spears (3:33)

"The Way You Move"

OutKast (3:54)

trainer's tip The sets are challenging, but it is important to perform each sprint for the full amount of time prescribed. If you feel you can't get through an entire set, lower the resistance on the bike or decrease your speed slightly. You should still be working with high intensity, so just drop it enough to allow yourself to complete the necessary time.

JOHN ROMANIELLO is a Glen Cove, N.Y.-based strength coach and personal trainer.

RELATED ARTICLE: MUST-DO MOVE dead lift

Stand with feet hip-width apart with a barbell or Body Bar on floor in front of you. With abdominals tight and shoulder blades pulled back and down, bend knees and hinge forward without losing neutral back alignment. Grasp bar with an overhand grip slightly wider than hip-width and bring bar to rest just in front of shins [A]. Maintaining a neutral spine, contract buttocks and hamstrings to straighten legs and return torso to upright position, bringing bar to thigh level [B]. Reverse the movement and hinge forward, lowering bar to starting position, and repeat.

Strengthens buttocks and hamstrings; shoulders, upper back, abdominals and spine extensors work as stabilizers.

Reps     10-12
Sets      3-4
Weight   15-50 lbs.

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group