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Jackie Warner's 20-Minute Calorie Blasters


Do one of these 20-minute calorie blasters every day to help 10 pounds melt away. Remember, the harder and faster you go during your cardio sessions, the more body fat you'll burn. That doesn't mean you need to take it all-out every time you do cardio, but try to ramp up the intensity at least a few times a week. Use the RPE as your intensity guide for these two workouts

Workout #1: Treadmill Walk/Run >>


Workout #2: Outdoor Walk In the Park >>


Workout #3: Elliptical Training >>

Workout #1
Treadmill Walk/Run

This workout involves four 5-minute intervals on the manual setting without holding onto the handrails. "Stay springy in your step, pump your arms, and keep your muscles tight as you walk up hills and inclines," Warner says (you'll feel it in your glutes and arms). As your body adapts, gradually increase your speed both on the run-walk intervals and on the walk recovery.

MinutesWhat to doRPE
0–5Warm-up with an easy walk, increasing speed to 3 mph. During the last minute, take the incline up to 12–15%6–7
5–7Lower the ramp to 1% and increase speed to 4.5 to 6.5 mph (depending on your ability)7–8
7–8Reduce speed to 3.5 and increase incline to 3–5%.6
8–17Repeat minutes 5–8 three times6–8
17–20Reduce incline to 1% and cool down easy.3


Get Workout #2: Outdoor Walk in the Park >>

Workout #2
Outdoor Walk in the Park

Find a hilly neighborhood or park and bring along a stopwatch to time your intervals. "Power walking or hiking up steep grades and on unpaved trails really challenges your leg muscles and your core," Warner says.

MinutesWhat to doRPE
0–3Warm up easy by walking or doing jumping jacks3
3–5Keep your arms pumping naturally at your sides as you do walking lunges: Step out with right leg, lower until front knee is bent 90 degrees and thigh is parallel to the ground, then rise up and lunge forward with left leg.5
5–7Jog or hike as quickly as you can without stopping; you should be panting.7–8
7–8Walk or hike briskly (uphill if you can) and catch your breath; this should not be a casual stroll!6
8–18Repeat minutes 3–8 twice.5–8
18–20Walk or hike easy to cool down.3–4


Get Workout #3: Elliptical Training >>

Workout #3
Elliptical Training

This plan was designed for the elliptical trainer and stationary bike, but toad adapt it to other machines and activities, simply use the rate of perceived exertion.

MinutesWhat to doRPE
0–3Warm up, using resistance that feels challenging but still allows you to move at a quick clip: level 4-5 on the elliptical and level 3-4 on the bike3-4
3–5Keep up the quick pace, but add resistance: 7-9 on the elliptical and 5-7 on the bike. You should be struggling slightly to maintain the speed7-8
5–6Decrease the resistance a level or two to catch your breath6
6–18Repeat minutes 3 to 6 four times6-8
18-20Cool down, then stretch


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