Cardio!

BENEFITS OF CARDIO
*Increases metabolic rate
*Increases growth hormone secretion
*Reduces stress levels
*Increases blood flow to the brain increasing alertness
*Improve cholesterol levels
*Improves digestion
*Boosts immune-system function

I do this workout at least 2 times a week right now. It is fast and it comes from the Body For Life. I love Bodyforlife.com It has everything I need right now. This is a 20 minute workout that will increase metabolism therefore you will burn fat quicker. I do it on a treadmill but it can be done running on the street, swimming, biking, hiking, pretty much any kind of cardio activity can be applied with these intensities. You will need a second hand watch or stop watch. Each minute you will be changing your intensity level. You are your own judge. A 5 is a comfortable warm up. Then you pick it up each minute until you reach a 9. A 9 is a pretty high level of intensity. Then you drop back down to a 6 level and do it over 3 more times. The last time through the series, your 19th minute is a 10 intensity level. Your goal for the 10 should be to reach the level where you can't do a second longer when you reach the end of that minute. Then you recover with a 5 intensity level for 1 minute and you are done. This should leave you fully spent in only 20 minutes. This will increase your metabolism so for the rest of the day you will be burning more fat.

Minute-Intensity Level
1 -5
2 -5
3 -6
4 -7
5 -8
6 -9
7 -6
8 -7
9 -8
10 -9
11 -6
12 -7
13 -8
14 -9
15 -6
16 -7
17 -8
18 -9
19 -10
20 -5