Burn 300 Calories in 30 Minutes

Hit the Road

Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.

• Warm up with a brisk walk/slow jog for 5-10 minutes.
• Jog/walk briskly for 3 minutes
• Sprint or speed walk as fast as you can for 30 seconds or to something in the distance (a mailbox, a tree, etc.)
• Repeat this cycle for 20-30 minutes, keeping PE between 5-9.

Changing your settings not only makes your workouts more interesting, it forces you to pay attention to what you're doing, how hard you're workout and how long each interval is. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting.

Cardio Workout

Treadmill:

Time	Intensity/Speed	Incline	Perceived Exertion
5 min	3.0 mph - warm-up	1%	Level 2-3
3 min	4.0+	3%	4-5
1 min	4.5+	6%	5
3 min	5.0+	2-4%	6
1 min	4.5+	5%	5
1 min	6.0+	2-4%	6-7
1 min http://exercise.about.com/library/blgymmachinemedley.htm	3.0-4.0	0%	3-4

28-Day Challenge (Day 2) Do 150 Minutes Of Cardio Each Week

28-Day Challenge (Day 2) Do 150 Minutes Of Cardio Each Week

Logging just 2 x 1/2 hours of cardiovascular exercise each week will help you burn calories, brighten your mood, and reduce your risks of heart disease and diabetes. In fact, new research shows that adults who rack up this amount of moderate to vigorous activity each week can live up to 5 years longer than sedentary adults. So, your goal for the month of September: Squeeze in at least 150 minutes (2 1/2 hours) of exercise every 7 days.

"Look at your schedule and figure out the best days and times to fit chunks of heart-pumping cardio into your week," says Prevention's fitness expert Chris Freytag. "Maybe you'll divide your 150 minutes into a 30-minute brisk walk 5 times a week, or maybe it's a 90-minute hike on Sunday and a 60-minute Spinning class Wednesday night. You can break it up however you like, as long as you hit a total of at least 2 1/2 hours by the end of each week."

Cardio 

 

Your only guideline: You need to make sure you're working hard enough to raise your heart rate and break a sweat. "When you're working out at this level, you'll be able to speak in short sentences but not sing the words of your favorite song without taking a breath," says Chris. "For most people, activities like a brisk walk, jogging, aqua aerobics, bicycling, or playing tennis are great options." Just pick something that you like to do and have fun with it! If you hate the treadmill, get creative and take your workouts outside with some upbeat music, create a "walk and talk" book club, or invite a friend to try a Zumba class with you. (New to Zumba? "Working out can be really fun, so don't look at it as a chore,"

  
Quick Tip: Speed results with 2 or 3 interval workouts each week.

You've heard us say it before, and we'll say it again, because the proof is in the science-backed pudding: Interval training—alternating high-intensity bursts of exercise with moderate-intensity ones for the duration of your workout—is an easy way to increase calorie burn and get faster results in less time.

Try this beginner-friendly interval workout the next time you walk, swim, bike, or hop on the elliptical: Alternate 30 seconds at a fast pace with 90 seconds at a moderate pace and repeat that 9 times. (Always do a short warm-up first.) Slowly reduce the time you spend at a recovery pace as you become more fit.

(My Weight Loss Tip Of The Day)

Maintain Muscle Tissue:
Improving your strength adds more lean muscle fibre and more muscle tissue. Strength training builds muscle and prevents muscle loss; so that you don't get skinny with wobbly fat tissue.Strength training will assist you to strive for a lean shape with no jiggly bits of fat.


http://www.prevention.com/fitness/fitness-tips/28-day-challenge-cardio-your-way