This workout is best performed on a bike or elliptical, but it can be done on a stairstepper, on stadiums, or running/jogging/walking.
This interval workout will get your heart pumping, your lungs working and your fat burning. Your motivation will stay kindled as each interval gets a little shorter than the last. However, because you will be developing fatigue, each interval will still be highly effective to burn fat. Bonus: you don't have to stare at your phone counting down the seconds. You can just count the pumps in your head. Furthermore, since you have to do a certain number of pumps, not a certain length of time, it will motivate you to do them super-fast, which is the goal!
Let's Cover Some Definitions.
The warmup should be nice and easy. Exertion scale: 4 out of 10.
The sprints should be at a 10 out of 10. Each leg counts as '1.' So, if you pump your left leg, then your right leg, that counts as '2' pumps.
min. 0-5 warm-up
at minute 5, do a 100 pump sprint
at minute 7, do a 90 pump sprint
at minute 9, do an 80 pump sprint
at minute 11, do a 70 pump sprint
at minute 13, do a 60 pump sprint
at minute 15, do a 50 pump sprint
at minute 17, do a 40 pump sprint
at minute 19, do a 30 pump sprint
at minute 21, do a 20 pump sprint
at minute 23, do a 10 pump sprint
cooldown until minute 30.
Then, towel off :)