Another great cardio workout! This one is 19-25 minutes long, but a killer! Do it 3-5 times a week and I promise, you will lose a pound to two a week.

Any piece of equipment should do, although I prefer the treadmill since it's easier to follow!

Warm up: Keep at it for 5 minutes at an easy pace.

Rounds: 3 minutes each. Crank it up for the first 60 seconds and keep that pace. Once the minute is up, slow down the speed for the following 2 minutes.

Beginner: Complete 3 rounds at least 3 times a week. This is 19 minutes long workout (including warm up and cool down).
Intermediate: Complete 4 rounds at least 4 times a week. This is a 22 minute long workout (including warm up and cool down).
Advanced: Complete 5 rounds at least 5 times a week. This is a 25 minute long workout (including warm up and cool down).

Cool down: After completing all of your rounds, drop the speed again to bring down your heart rate and catch your breath.

Remember, the key to weight loss is a balance of a healthy diet, sound aerobic activity and a clean lifestyle. Enjoy!