Interval Cardio Workouts

Rapid Fat Loss Cardio Blueprint!

These 20 minute interval cardio workouts are designed to burn body fat and maintain lean muscle to help boost your metabolism. These are essential if you want to accelerate your results!
The soundtracks below can be downloaded onto your ipod or other devices and used to motivate and push you through your workouts while keeping track of your timed intervals for you! All you have to do is get after it!
The workouts are BEST performed on a stationary bike or rowing maching, but can also be used with a treadmill,  jump rope, outdoor running/biking, stairs, or body weight exercises like a combination of high knees, mt. climbers, jumping jacks, burpees, etc..
You can perform these workouts a few different ways, but only do them 3 times per week.
  • If you attend boot camp in the mornings, perform your cardio intervals after class or 6-8 hours later in the day
  • If you attend boot camp in the evenings, perform your cardio intervals in the morning
  • If you don’t have boot camp on the scheduled cardio days, then these workouts will be used during your off days from camp.

 

Download this guide to learn more about cardio interval training and these workouts:

16-Week_RFL_Interval_Cardio_Workouts (pdf)

 

Warm-up & Cool-Down Cardio Soundtracks

Cardio Instructions (3 min)- Right Click the Link and “Save Target As”
Warm-Up Track  (5 min)- Right Click the Link and “Save Target As”
Cardio Cool Down (5 min)- Right Click the Link and “Save Target As”

 

Cardio Program:

 

Month 1:

Cardio A: 30-60 Soundtrack (Right click and “save target as”)
Cardio B: 60-120 Soundtrack  (Right click and “save target as”)

 

Month 2:

Cardio A: 30-30 Soundtrack (Right click and “save target as”)
Cardio B: 60-60 Soundtrack (Right click and “save target as”)

STUBBORN FAT CARDIO- Peform an additional 15-30 minutes of steady-state cardio at the END of your interval workouts for extra fat burning in those stubborn areas likes hips, tummy and thighs!