Research proves this mix hits the calorie-sizzling sweet spot.
DAY 1: Do your fave cardio (swim, bike, run, Spin) for 45 to 60 minutes at a level 3 or 4. (On a scale of 1 to 10, 1 is the effort it takes to ride the bus and 10 is the effort it takes to throw the bus in the air.)
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DAY 2: Give it your all! Aim for a level 8 or 9-that point at which you hate every second-for 30 seconds. Back off to a level 4 for 60 seconds to catch your breath. Repeat 10 to 20 times.
DAY 3: Just as on day 1, stay at level 3 or 4 for 45 to 60 minutes. Go for a quick-clip walk, or think outside of the blah-blah cardio box-take a fun class like Hoopnotica (hula hooping!) or grab your honey and salsa.
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DAY 4: Ahhh, a day off! Kick up your heels and let your muscles recover and repair. You're also allowing your body to replenish its all-important sugar stores (energy), so you're fueled up for tomorrow.
DAY 5: Think of this workout like doing a 5K and gunning for your fastest time. Aim for a level 5 to 7, and stick it out for 20 to 30 minutes. Put on your sneaks and run or get your Spin on.
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DAY 6: By now, you know the drill: Do 45 to 60 minutes at level 3 or 4. Tell your bestie to meet you for a jog, or take your pooch for a speedy walk. Biking to the farmers' market counts, too!
DAY 7: Push it, push it, push it! Hit it hard (level 8 or 9) for 30 seconds. Relax at an easy pace (level 3 or 4) for 60 seconds before you go, go, go! Repeat 10 to 20 times.
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