Burn, baby, burn! One great workout in only 30 minutes

Shape, Dec, 2005 by John Damon

Your mission

Burn maximum calories in minimal time with this pyramid interval-style workout. You'll also train your heart and lungs to work steadily and efficiently as you increase the cardio challenge minute by minute until you reach peak exertion. Then you'll ease up your intensity at the start of the next bout, which follows the same pattern.

This type of training forces your cardiovascular system to adapt quickly to supply the increased demand for oxygen as you exercise harder. Change your intensity by increasing the speed if you're using a treadmill or stepmill or the resistance if you are using an elliptical or bike.

workout intensity High

machines Treadmill, stepmill, elliptical trainer or upright bike

total time 30 minutes calories burned 330

(Calorie burn is based on a 145-pound woman.)

RELATED ARTICLE: the Shape playlist

LOAD THIS MUSIC INTO YOUR MP3 PLAYER.

Right Now

Van Halen (5:21)

Dirt Off Your Shoulder/Lying From You

Jay-Z/Linkin Park (4:04)

Numb/Encore

Jay-Z/Linkin Park (3:25)

Lean Back (Remix)

Fat Joe (4:50)

If I Can't

50 Cent (3:16)

Don't Phunk With My Heart

*** The Black Eyecl Peas

(3:59)

La La

Ashlee Simpson (3:44)

Gone Till November

Wyclef Jean (3:27)

RELATED ARTICLE: Trainer's Tip

Be honest about your intensity levels. If you're truly doing RPEs of 5, 6 and 7 now, you will be able to hit RPEs of 9 or 10, resting assured that is maximum effort. This will train your body to become more efficient at working at higher intensities without stopping.

RELATED ARTICLE

Only have time for one strength exercise? Try this MUST-DO MOVE.

lunge and lift

** Stand with feet hip-width apart, holding a Body Bar or barbell with an overhand grip against back of shoulders, abs tight. Step back with right foot, right knee pointing toward ground, heel lifted. Bend left knee to a 90-degree angle, knee aligned with ankle [A]. Push off right foot and straighten left leg, driving right knee up until thigh is parallel to ground [B]. Complete reps, then switch legs.

** Strengthens quadriceps, hamstrings and buttocks; abdominals work as stabilizers.

** Sets/reps 3 sets of 15 per leg

** Weight 8-20 pounds

JOHN DAMON is a certified personal trainer and owner of Active Fitness in Santa Monica, Calif.

your workout plan

activity  time      RPE*

warm-up   4 min.    2-3
bout #1   1 min.    5
          1 min.    6
          1 min.    7
          1 min.    8
          30 sec.   9-10
bout #2   2 min.    5
          2 min.    6
          2 min.    7
          2 min.    8
bout #3   1 min.    5
          1 min.    6
          1 min.    7
          1 min.    8
bout #4   1 min.    5
          1 min.    6
          1 min.    7
          1 min.    8
          30 sec.   9-10
cool-     5 min.    3-4
down

*See page 194 for Rate of Perceived Exertion chart.