Interval Cardio Workout Intermediate Burns Fat & Calories in 15 Min.

Start with a 3 minute walk to warm-up then continue alternating between walking at a moderate pace and running at a fast pace for the time indicated. Complete 4 total round of walking and running intervals.

Be sure that you slow down enough to allow your body to recover during the walking intervals and work hard during your running intervals. Try to increase the intensity on each round.

Finish up with stretches for the time indicated.

Exercise
Walking Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 3 minutes 2 1 minute 3 2 minute 4 2 minutes 5 1.5 minutes
Running Interval Cardio Tip:	Sets Reps Weight/ Resistance Tempo Time 1 intense 1 minute 2 intense 1.5 minutes 3 intense 2 minutes 4 very intense 1 minute
Glute/Piriformis Stretch 1. Lie back and cross legs with the involved leg on top. 2. Gently pull opposite knee towards chest until a stretch is felt in the hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight in a neutral position. Interval Cardio Workout Tip: If you prefer you can rest the top leg on the bottom leg and just hold on to the knee of the bottom leg with both hands.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side
Supine Quadricep Stretch 1. Sit on the floor in a hurdlers position. 2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep. 3. Hold for the prescribed time and then repeat with the other leg. Interval Cardio Workout Tip: Make sure you are contracting your abs and tucking your butt under for a stretch that goes from knee all the way to hip flexors. If your foot cramps try taking off your shoes.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side
Lateral Bend Straddle 1. Start by placing your feet as far apart as possible and your hands overhead. 2. Lean to a side and try to reach ankle with your hand. 3. Remember to keep your body parallel and do not lean forward or backwards. 4. Hold for the prescribed time and repeat to the other side. Interval Cardio Workout Tip: Keep your abs slightly contracted and extend from the rib cage and not the shoulder area for a better stretch.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds each side