Fat Incirating Cardio Sesh

This is for the bike or treadmill; exertion is between 5-10 on a scale of 1-10 (medium effort to all out effort). Adjust the levels on the bike or treadmill to reflect the right effort for you.

Repeat 3x.

Warm up 5 Minutes.  Level 1

90 sec. sprint. Level 10

2 min. rest. Level 1

60 sec. sprint. Level 12

2 min rest. Level 1

45 sec. sprint. Level 14.

2 min rest. Level 1

30 sec. sprint. RPM 100+.

2 min. rest.

Delts & Abs Quick Workout



Do this 3 times in a row and follow with 10 minutes on the treadmill (the higher the incline the better the fat burn).

AirBike (abs) 30 reps

Military Press 15, 12, 10 (reps)

Ab Crunch 30 reps

Lateral Raise 15, 12, 10

Crossbody Crunches (abs) 30 reps

B/O (bent over) Rear Delt Raises 15,12,10

Glute Raises (on floor or ball for more intensity) 30 reps

Do 3 sets continuously then 10 minutes on the treadmill (the higher the incline the greater the fat burn effect). High Incline & Medium Speed.

For drop sets increase the weight incrementally each set (the lower the reps the higher the weight).

Have fun! This is a great, quick burn with fast results. Post pics and let me know how is was for you!

Welcome to Warrior Food Girl!

This blog is for anyone who is a warrior in their own life, who face their own battles every day, who have been told it can’t be done, yet who still dream that it can. This website provides education, news, and recipes about nutrition and fitness for those interested in learning tools for healthier living.