Quick & Intense Cardio workout

Quickie Cardio
Total time: 16 (advanced) to 29 (beginner) minutes but could be less/ or i could be more depending on indervidual

It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.


Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

Choose one of the levels below and repeat 8 times to complete your session.

Level
Sprint
Recovery

Beginner
60-second jog
120-second walk

Intermediate
30-second sprint
60- to 90-second walk

Advanced
20-second all-out
60-second walk