6 20-Minute Programs that Blast Fat

Jackie Warner’s Secret to a Better Body in 2 weeks:

I have tried all of these programs, rotating between them each week.  The key is to keep it intense.  Jackie says:  “the harder and faster you go, the more fat you’ll burn.” These workouts are extremely effective.  I have my mom following this routine now and after just 2 weeks her pants are too big for her.  Give them a try and see if they work for you…

1. The Treadmill Program

  • Perform four 5-minute intervals.
  • Start by raising ramp all the way up to 15.
  • Keep your speed anywhere from 3.0 to 4.0, depending on your athletic ability and height.  If you haven’t worked out much, start at 3.0.  Taller women (over 5’7’), who tend to have a longer stride, can begin in the upper range of 4.0.  Walk at your speed for 2 minutes.
  • Then lower the ramp to 1.0 and jog for 2 minutes at a speed of 4.5 to 6.5, depending on your height and ability.
  • Lower your speed and your ramp to 3.5 or to comfortable walking speed for 1 minute.
  • Repeat this interval 3 more times to equal a total of 20 minutes.
  • Every other day of the cardio routine, try to increase your speed on both the uphill portion and the flat run.  I started walking at 3.8 and running at 6.0, for example.  I now walk at 4.5 and run at 8.0.  As your body adapts, your goal should be speed, not time.

2. Elliptical Program

  • Perform four 5- minute intervals
  • Lower the cross ramp between 1 and 5.  Keep your resistance at a pace that allows you to pedal fast and hard.  Try to keep it above 170 strides per minute.  Do this for 2 minutes.
  • For the next 2 minutes, raise the cross ramp as high as it will go, increasing your resistance so that you are struggling to move your legs against it.
  • For 1 minute, lower the ramp to between 1 and 5 and decrease your resistance so you can pedal at a comfortable pace.
  • Repeat this interval 3 more times to equal a total of 20 minutes.

Each day that you do the cardio program, try to up your intensity, increasing the resistance on the flat ramp and pedaling faster.

3. The Stair- Climber Program

  • Perform two 10- minute segments
  • Start off at a reasonable speed, such as 70 steps per minute.  For the first 4 minutes, take each step, one by one.  Try not to hold on to the side rail.
  • For the next 4 minutes, skip a step.  Really focus on your butt and the backs of your legs.  Try to push off with your heel, not your toes.  Keep your back straight, chest out, and shoulders back.  You can lightly touch handrails for balance.
  • Step for 1 minute at a slower speed, such as 60 steps per minute.
  • Repeat this interval 1 more time.

In week 2 of your stair- stepping program, increase your speed (steps per minute)

4. The Walking/ Hiking Program

  • Perform four 5- minute intervals.
  • For 2 minutes, walk/lunge at a fast pace, bringing each knee close to the ground and taking deep, wide steps.
  • For the next 2 minutes, jog as fast as you can without stopping.
  • For 1 minute, walk casually.
  • Repeat this interval 3 more times to equal 20 minutes.

In week 2, increase your walking and jogging pace.  Vary your locations as much as possible!

5. The  Indoor Biking Program

  • Perform four 5-minute intervals.    
  • For 2 minutes, pedal at a resistance that feels challenging  (usually about 30 percent of maximum)  but still lets you go at a very fast pace.  Keep your muscles tight and engage your core.
  • For the next 2 minutes, increase your resistance to about 70 percent of maximum and stand up on your bike.  Pedal hard on this interval.  By “hard” I mean you should feel like your pedaling through mud.  This action will really work your core, too.
  • For 1 minute, pedal at a comfortable pace at a resistance that is about 50 percent of maximum.
  • Repeat this interval 3 more times for a total of 20 minutes.  Keep your shoulders down and back, and don’t hunch over the handlebars

In week 2, increase your resistance

6. The Swimming Program

  • Perform four 5- minute intervals
  • For the first 4 minutes, swim at a brisk, consistent pace.
  • For 1 minute, swim at a slower pace.
  • Repeat the interval 3 more times for a total of 20 min.
  • To fight possible boredom, change your stroke every 4-minute interval


Warner, Jackie.  This is Why You’re Fat. Library of Congress Cataloging: New York. 2010


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