Hills and sprints help you burn more calories in less time.

Updated: July 25, 2013

This 10-minute workout, designed by exercise physiologist Tom Holland, is a mix of hills and sprints. Each recovery period lasts just 30 seconds to really up the intensity. For the hills, increase the incline or resistance on any cardio machine; if you're outside, go up a steep knoll or a set of stairs or bleachers.

*Get the rate of perceived exertion guide here

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