I had a great cardio fat burning workout on Friday that I decided I should not keep to myself! I want to detail it for you to see if anyone out there can beat my time. 


Here's how it goes: 


This can be done indoors or out, with or without a medicine ball. I did mine at the gym with a treadmilll and an 8lb medicine ball


Start on the treadmill (or running a loop if you are outdoors) Warm up for about 2-3 minutes, as long as you need to feel ready. 
Go hard for 1 min, crank up the speed to something you cannot maintain for longer than a minute, then cool off for 1 min. Repeat for 3 hard sets (which should total 5 mins, FAST/slow/FAST/slow/FAST) then stop the treadmill.
While you are still huffing and puffing grab that medicine ball and begin a set of 5 exercises 
20 burpees
20 split jumps
20 granny toss
20 plank rolls (roll the ball from one hand to the other while holding plank)
20 sit ups
Back on the treadmill: another set, but this time with incline instead of speed. Keep the speed constant (I used 5.5) and change the incline (I went up to 8.0). Three hard sets (HIGH/low/HIGH/low/HIGH) Stop the machine after 5 mins then begin your second set of 5 exercises:
20 toe touches/reach up
20 1 arm throws
20 4 climber steps/overhead toss
20 bicycles
20 squat jumps
Back on the treadmill!!
Finish with 5mins mixed hill and speed. I did SPEED/jog/HILL/jog/SPEED. 
And that was that. I pushed the last sprint to a 12.0pace thanks to my workout buddies suggestion. It was crazy intense. But I did it! and I loved the immediate sense of acomplishment and the thrill of pushing outside of my physical comfort zone. 


We completed the whole workout in 35 minutes and then spent about 15 minutes stretching out. 
Now! I dare you to try this workout and tell me how it goes!