All aerobic exercise burns fat, but some workouts, such as running and stair-climbing, are made for toning your legs and backside, says Reebok master trainer Leigh Crews, who designed this 45- to 60-minute routine. Do it at least three times a week. If you don’t have access to a track, find a hill or a set of stairs. You could also use a treadmill and increase the incline, or hop onto a stair-climber for the intervals.
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Warm-up
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Jog or speed-walk twice around the track (about 1⁄2 mile), gradually increasing your pace until you’re starting to sweat and your heart rate is slightly elevated but you’re not out of breath.
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Interval
(2 minutes)
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Run up and jog down the bleachers, a long set of stairs, or a steep hill. Keep knees high and abs tight. Pump arms at your sides.
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Recovery
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Jog slowly or walk briskly four times around the track (1 mile). |
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Interval
(2 minutes)
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Run up and jog down bleachers. |
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Recovery
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Jog slowly or walk briskly four times around the track (1 mile). |
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Interval
(2 minutes)
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Run up and jog down bleachers. |
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Recovery
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Jog slowly or walk briskly four times around the track (1 mile). |
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Cooldown
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Run another mile around the track, gradually slowing your pace on the last lap to lower your heart rate. |
Calories burned: about 400
Provided by the Editors of Heart Healthy Living.