Burn 700 Calories in 30 Minutes!

That's what my treadmill tells me that I've burned when I perform this specific workout. I'm 42-years-old at 215 pounds, so obviously results vary.

But I guarantee that you will be burning and sweating long after you take your post-workout shower. And that's a good thing, as it means that your body is eating fat and your metabolic thermostat is turned up on high. This workout will also boost your HGH levels, an added bonus.

This is an intermediate to advanced exercise, so if you're a beginning runner, I would not attempt it. Always check with a doctor before beginning any intense exercise program.

Using the Tabata principle of 20 seconds working out followed by 10 seconds rest, here's how the workout breaks down. You will also need a treadmill in order to adjust the incline gradient.
*Note: My treadmill only inclines to 12%. Many commercial ones found in gyms incline to 15%. Incline to the highest point the treadmill goes before reducing the gradient.

Minute 1.0: 20 on/10 off - 0.0% incline
Minute 1.5: 20 on/10 off - 0.5% incline
Minute 2.0: 20 on/10 off - 1.0% incline
Minute 2.5: 20 on/10 off - 1.5% incline
Minute 3.0: 20 on/10 off - 2.0% incline
Minute 3.5: 20 on/10 off - 2.5% incline
Minute 4.0: 20 on/10 off - 3.0% incline
Minute 4.5: 20 on/10 off - 3.5% incline
Minute 5.0: 20 on/10 off - 4.0% incline
Minute 5.5: 20 on/10 off - 4.5% incline
Minute 6.0: 20 on/10 off - 5.0% incline
Minute 6.5: 20 on/10 off - 5.5% incline
Minute 7.0: 20 on/10 off - 6.0% incline
Minute 7.5: 20 on/10 off - 6.5% incline
Minute 8.0: 20 on/10 off - 7.0% incline
Minute 8.5: 20 on/10 off - 7.5% incline
Minute 9.0: 20 on/10 off - 8.0% incline
Minute 9.5: 20 on/10 off - 8.5% incline
Minute 10.0: 20 on/10 off - 9.0% incline
Minute 10.5: 20 on/10 off - 9.5% incline
Minute 11.0: 20 on/10 off - 10.0% incline
Minute 11.5: 20 on/10 off - 10.5% incline
Minute 12.0: 20 on/10 off - 11.0% incline
Minute 12.5: 20 on/10 off - 11.5% incline
Minute 13.0: 20 on/10 off - 12.0% incline
Minute 13.5: 20 on/10 off - 11.5% incline
Minute 14.0: 20 on/10 off - 11.0% incline
Minute 14.5: 20 on/10 off - 10.5% incline
Minute 15.0: 20 on/10 off - 10.0% incline
Minute 15.5: 20 on/10 off - 9.5% incline
Minute 16.0: 20 on/10 off - 9.0% incline
Minute 16.5: 20 on/10 off - 8.5% incline
Minute 17.0: 20 on/10 off - 8.0% incline
Minute 17.5: 20 on/10 off - 7.5% incline
Minute 18.0: 20 on/10 off - 7.0% incline
Minute 18.5: 20 on/10 off - 6.5% incline
Minute 19.0: 20 on/10 off - 6.0% incline
Minute 19.5: 20 on/10 off - 5.5% incline
Minute 20.0: 20 on/10 off - 5.0% incline
Minute 20.5: 20 on/10 off - 4.5% incline
Minute 21.0: 20 on/10 off - 4.0% incline
Minute 21.5: 20 on/10 off - 3.5% incline
Minute 22.0: 20 on/10 off - 3.5% incline
Minute 22.5: 20 on/10 off - 3.0% incline
Minute 23.0: 20 on/10 off - 2.5% incline
Minute 23.5: 20 on/10 off - 2.0% incline
Minute 24.0: 20 on/10 off - 1.5% incline
Minute 24.5: 20 on/10 off - 1.0% incline
Minute 25.0: 20 on/10 off - 0.5% incline
Minute 25.5: 20 on/10 off - 0.0% incline
Minute 26.0: 20 on/10 off - 0.5% incline
Minute 26.5: 20 on/10 off - 1.0% incline
Minute 27.0: 20 on/10 off - 1.5% incline
Minute 27.5: 20 on/10 off - 2.0% incline
Minute 28.0: 20 on/10 off - 2.5% incline
Minute 28.5: 20 on/10 off - 3.0% incline
Minute 29.0: 20 on/10 off - 3.5% incline
Minute 29.5: 20 on/10 off - 4.0% incline
Minute 30.0: 20 on/10 off - 5.5% incline

Two minute cool down - 0.0 incline

Incline Interval Run

For the technical term, it's called High-Intensity Interval Training, or simply HIIT.*

This quick workout will boost your metabolism for at least 24 hours. Do this brief exercise 2-3 times spanned out over a day and you'll be blasting your fat like Han Solo blasted Greedo in the controversial STAR WARS Cantina scene.

This is also a fantastic way to boost your natural HGH levels, important for everyone over 25 years of age when the hormone levels start to dip and you notice that you can't put down the food like you once did without your favorite jeans becoming too "snug."

This works best on a treadmill, but you're welcome to use a track, road, or hill. Just get out and do something–that's the most important thing.

Stretch your leg muscles before beginning. You may also begin with a 2-minute warm-up.

Now hit your HIIT:

2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1-2 minute cooldown.

Total time: 15 minutes
Total output: 85% THR (for a 42-year-old male)
Total calories burned (during exercise) 400

Obviously you can play with the incline and MPH according to your fitness level, just keep the output at 85% of your Target Heart Rate. (It's best to use a heart-rate monitor or your finger, the monitors on treadmills usually suck, offering bizarre, inaccurate readings.)

Remember to drink water afterwards and eat at least one hour after EVERY workout to avoid muscle breakdown. Try the Fat Burner Shake.

Be a big hit with HIIT.

*Check with a physician before beginning any new diet or exercise regime.