You need a rest day from lifting weights and you want to do some cardio but you're not sure what do to... Or maybe you're a cardio king or queen and you need to learn how to get away from endless (and counterproductive) steady state cardio.
Well, here's a workout for you! I do this about once a week and it doesn't get easier... you just start running faster.
Burst training is GREAT for fat loss without putting your body under chronic stress from longer duration cardio. If you can't or don't want to run, use the spin bike instead and get those quads burning!
Foam Roll and do some dynamic stretching like this:
High Knees 10 each leg
Butt Kicks 10 each leg
Straight Leg Kicks 10 each leg
Inch worms 5 reps
World's Greatest Stretch 5 each leg
Toe Touches 10 each leg
10 minutes - StepMill (this machine). Start out easy and gradually move to a moderate effort. I like using the interval setting so it does the thinking for you.
Then --> get on the Treadmill and set the incline to 0.5
5 minutes - Start walking and work up the speed over 5 minutes until you're at a light jog
4 minutes - Tabata Intervals: sprint as hard as you can for 20 seconds, jump your feet off to the sides and wait 10 seconds. Repeat 8 times for a total of 4 minutes.
*This should really be an all-out effort. It's only 20 seconds - you can do it!
5-10 minutes - Walk at an easy pace until you are recovered
Total Time: ~25-30 minutes
Cool-down: stretch all major muscle groups