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Do you dread your cardio days? If you're logging more than an hour on a treadmill, elliptical, or any gym machine every week, we don't blame you—unless you don't do anything about it! With these five cross-training plans, you'll torch up to 500 calories in just 30 minutes. NASM-certified personal trainer Taylor Ryan created each program to help you get fast results without spending hours in the gym each week. In fact, you don't need the gym at all! Whether you want to train at home, outside, in a hotel, or use the equipment at the gym, we've got a 500 calorie-blasting plan for you.

RELATED: 10 Ways to Burn More Calories on the Treadmill

1. Zero to 10 in 30
Get ready to run off every little bulge! Ryan designed this high-intensity interval plan so that it's suitable for all fitness levels—but even the "beginner" plan is killer!

If you're sick of the treadmill, feel free to take this routine outside. In the absence of a digital speed control, Taylor recommends a “comfortable run” for the three-minute intervals and “uncomfortably fast/on the verge of a full out sprint” for the shorter sprints. Not a runner? Follow the same guidelines for a power walk and/or jogging intervals instead (note that overall calorie total may change).


Zero to 10 in 30 Workout Plan

Click here for a printable PDF of the Zero to 10 in 30 plan.

Go on to the next page for the StairMaster Slimmer workout!

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