The Journey

                                           The Journey

It’s probably my job to tell you life isn’t fair, but I figure you already know that. So instead, I’ll tell you that hope is precious, and you’re right not to give up. - C.J. Redwine

 

We've had many guests at our weight loss camp pass this trail over and over and over again,  it's the same story," I can't do this!"

Here in Unite Fitness Retreat, we are here to say, "Yes, you can and we will be by your side while you do it!" 

Our goal is to bring that hope back again to you.  Today one of our guests was scared and nervous about this walk.  Secretly he was thinking it wasn't possible, but didn't complain once.  I could tell by his reaction that this wasn't something he was sure could be done. As he started his first lap sweat dripping down his face you could see he wasn't quite ready to give up. We both talked on our walk and I got to see how amazing this man is.  He was able to overcome some tough struggles in his life and he was about to overcome another today.  He hadn't been walking for 15 to 17 years and today he was able to do 10 laps around a park.  Which is  equivalent to 1 mile.  HE WALKED ONE MILE! Isn't that something to smile about.  We are excited to see how far he walks next week.   One step at a time.

That's what Unite Fitness Retreat is all about. 

We are grateful to get to see first hand these life changing experiences and you, our amazing guests are the ones that accomplish them. We are there to give you that hope and motivation.  This guest didn't give up today.  I was the lucky one that got to watch and be there to witness his determination and desire desire to change his life for the better.  

Thank you for inspiring me today, we LOVE what we do at Unite Fitness Retreat.

By Polly Silva

Achieve your fitness goals in 2014

(unconventional ways to) Achieve your fitness goals in 2014

  Smart goals

Try this now, think about what your top goal in 2014 is, follow these steps.

S- Specific (be specific, for instance, I want to run a half marathon)

M-Measurable (how will you track your progress? set mini goals, I'll start running 3 days a week for 30 min a day)

A- Accountable (find a running buddy, you can't skip out if someone is waiting on you to show up)

R-Realistic (can this be done, don't tell yourself you're going to lose 20 pounds in a week, that just isn't real)

T-Time bound (I'll do this by March)

  Write it down

"An unwritten goal is just a dream."  One of our wise clients, Zack, shared this quote with us.  Not only did Zack have an awesome goal of losing 30 pounds in 30 days, he believed he could, AND HE DID!  He actually lost 32 pounds in a little under 30 days.

There is great power in believing you can do something and in following through and making it happen.  When you put something on paper your chances of making it happen, more than double.  What do you have to lose?  

Once you write it down, put it somewhere where you'll see it every day as a reminder of what you want to accomplish.

  Just say no to "fad diets"

This is a big one.  It's that time of year again, when there are more weight loss options than hours in a day.  Don't fall into the trap of latest and greatest weight loss traps.

The HCG diet, the points diet, the name you can't pronounce magic pill,  the low carb diet..None of them are manageable long-term—and they wreak havoc with your metabolism! Because you're either starving yourself or you're cutting out a major food group. Then you go back into weight-gain mode, but it's even worse, because your body has adjusted to all that crazy fad crap and the yo-yoing creates MORE weight gain.

This year, treat yourself better.  Think slow and steady when it comes to weight loss and you'll get to where you want to be.  MAKE  A PLAN.  Planning is your best bet to getting the body (and life) you want.  Plan your week ahead of time, pencil in gym time, plan your meals (and snacks).  Plan your "you time", plan your friend time, plan your date night.  Preparation will get you from where you are, to where you want to be.

  Manage your stress

Oh sure, easier said than done.  The yucky thing about stress is that it makes us fat.  We tend to overeat when we are overworked and overtired.  Find ways to manage the stressors in your life, be it, meditation, yoga, being in nature, a massage, bubble bath, cranking up the music and dancing it out, or talking to someone...Whatever it is, do it!  You are worth it and this year, make yourself a priority.

  Immerse yourself in total health

Of course, we saved the best for last.  Get away from your day to day (just for a while) and let our team at Unite Fitness Retreat guide you towards your goals.  Eat healthy meals, learn, train with the best staff in the country, rejuvenate, relax, sweat, and repeat.

Give yourself the gift of health, whether it's three days or three weeks.  We can help you achieve your fitness goals in 2014. 

Call Unite with any questions, let's make these goals a reality!  866-589-5615

The Biggest Difference (between us and them)

Thinking about attending a live-in fitness program?  There are a lot of options out there, how do you choose?  What sets Unite Fitness Retreat apart?  Out of all the questions we get every day, the number one question is this:

What sets you apart from your competitors, specifically the "Biggest Loser Camp"?

There are many answers to this question and while there are similarities as well, I thought it better to highlight the differences.

The first difference between "us" and "them" is our size.  Unite Fitness Retreat is a "boutique" style camp, meaning we keep our class size very small, under 12 people!  At the Biggest Loser Resort, the numbers are very high, expect to workout in an extremely large group.    

Secondly, at Unite, we focus on creating "lasting change".  We do this through showing our guests how to change behaviors through life-coaching, education, and after-care.  At the Biggest Loser Resort, this is not the biggest focus, rather you are instructed to do the workouts and eat healthy food-which is great, but you need to change behaviors if you expect the life-style to continue at home.

The final difference is the nitty gritty...What's included in both programs, see for yourself what the best value is.  First, I'll cover what is included in our program and then in their program (as taken from their website)

INCLUDED IN THE UNITE FITNESS PROGRAM

• Completely personalized exercise, health, and wellness program
• All fitness classes and personal training sessions
• Access to professional trainers, nutritionists, life-coaches, and our support team
• One-on-One coaching
• Structured daily schedule
• Food
• Lodging
• Access to gym, pools, spa
• Private 60 minute life-coaching each week
• Weekly 60 minute relaxation massage
• Nutritional classes each day, "lunch and learn"
• Hands-on cooking classes each week
• Daily outdoor activities
• Transportation to and from airport
• Guest speakers, guided meditation instruction
• POLAR Heart Rate monitor, back pack, journal, and Unite handbook
• After-Care up to 12 weeks (depends on how long you stay)

The Unite Fitness program is completely all-inclusive, no ad-on's, no extras, and you'll receive one-on-one attention from our staff every single day.

Private: 1 week $2,750, each additional week $2,600, longer term stays discounted heavily

Included in the biggest Loser Program

• Lodging
• Food
• Exercise Classes 
• Educational group seminars
• Daily outdoor activities 
• Access to gym, pools, and spa
• A comprehensive health and wellness program
• Access to an experienced team in fitness, nutrition, and overall wellness

If you feel you would benefit from more personal, private experience during your stay, The Biggest Loser Resort offers private consultations and one-on-one sessions with nutritionists, counselors, life coaches, and trainers/instructors for an additional fee. 

Private: 1-3 weeks: $2,995/wk, 4 +weeks: $2,800/wk

 As you can see there are many "BIG" differences, do your homework- then call us for any questions.  We promise to be the most effective program available AND the best value online.

Call: 866-589-5615

Bootcamp with Jaymn

Looking for an idea of what a workout with Unite Fitness Retreat is like? Here's your inside view into a workout with us!

Tips to Keep Your Brain Fit

Tips to keep your brain fit   Your brain is essentially the center of operations for your body.  When was the last time you thought about your brain's health? Four brain teasers to keep your mind vibrant and healthy: 1) Work your mind.  Keep your brain busy by learning something new, like a cooking class or learning a new language.  Challenge yourself with a daily crossword puzzle or read a book before bed. 2) Connect with people.  The buddy system might actually be a boost for the brain.  Research shows that people who are socially active have a lower risk for mental decline. 3) Get Regular Exercise.  Physical activity literally feeds your brain by maintaining a flow of oxygen and blood.  It also helps lower your risk for other health conditions-such as diabetes and high blood pressure.  Aim for at least 30 minutes of heart pumping exercise each day. 4) Eat healthy foods.  What's good for your heart is good for your brain.  And mom was right, eat your vegetables and fruits and stay clear of excess fat and cholesterol. At Unite Fitness Retreat, you do all of the above (and then some).  We want your body to be fit and healthy, but we also want your brain to get a workout as well. 5 ways Unite Fitness Retreat helps to keep your brain in top notch condition: 1) Daily challenging workouts  2) Nutritious, balanced, healthy meals 3)Small group support and camaraderie 4) Educational classes, cooking classes, thought-provoking guest speakers 5) Meditation and stress-management activities Book your stay with us this fall, the weather is amazing, the leave are changing, and our pricing won't be this low until next summer!  We still have limited space for a September or October start date, but not for long! Call us today! 866-589-5615 Visit www.UniteFitnessRetreat.com By Christina Clark

How to go from Weak to Strong

How To Go From Weak to Strong by Denise Druce   Going from weak to strong requires you to focus on building muscles. Go from weak to strong with help from one of the leading health and fitness professionals in the state of Utah in this free video clip. Featured on Livestrong.com   Clip of Denise Druce     Denise Druce is widely considered one of the leading health and fitness professionals in the state of Utah. She is the producer in a series of 28 home workout DVDs, she teaches and trains athletes at the University of Utah, and she is a Master Trainer for YogaFit, Schwinn and 24 Hour Fitness. Druce was featured as a trainer in SELF magazine, inspiring over 500,000 women to participate in the SELF Fitness Challenge. Find out more at www.denisedruce.com  Read more: http://www.livestrong.com/video/1004479-weak-strong/#ixzz2Zk6z5gFl   Here at Unite Fitness Retreat, we are lucky to have Denise Druce as a guest speaker.  She is very inspiring and full of fitness wisdom.  You can follow her at www.denisedruce.com SPECIALS:  BUY 2  WEEKS , GET ONE WEEK FREE! Reserve by July 30th We would "love" to hear from you. Take a look at our program details, success stories, and more online atwww.unitefitnessretreat.com.   Share: Follow:  Unite Fitness Retreat PO Box 522195 Salt Lake CIty, Utah 84152 United States (866) 589-5615

Outsmart Your Appetite!

by Madeline Haller

Pass on that second McMuffin. A small breakfast helps you stick to a regular-sized lunch, finds a new study presented at the 20th European Congress on Obesity.

Researchers found that when obese people ate a small morning meal (about 420 calories), it was sufficient enough to stave off hunger pangs and stop the eaters from overcompensating at lunch. (Participants ate the same amount of calories in the afternoon as they would have following bigger breakfasts.)

Unite Fitness Retreat is dedicated to helping people change their lives. Not only do clients learn fitness routines, they also learn about nutrition, healthy eating habits, and how to structure their diet. For more information on Unite, call 1-866-589-5615.

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But why didn’t a (relatively) tiny breakfast lead to a larger appetite? It may be because you can outsmart your stomach, says lead study author Susan Jebb, Ph.D., of the Medical Research Council in Cambridge, UK. In Jebb’s study, eaters also had two larger portion sizes on previous occasions, but all meals were the same: cereal, scrambled eggs, ham, whole-grain toast and butter, and fruit juice. So the research suggests that small reductions in portion size can help control weight, Jebb says.

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The trick is to fill up your plate with foods that keep you full, like the eggs (a good source of protein) and cereal (good fiber) in the study. Downsize your breakfast with the “Eggs Beneficial Breakfast Sandwich,” from Men’s Health‘s Healthy Recipe Finder.

What you’ll need:

1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced
Start out by scrambling the whole egg and egg whites in a bowl, adding the flaxseed to the mixture as you go. Toss it in a nonstick skillet treated with vegetable-oil spray, and fry until cooked. Then, dump your creation onto the toast and add the bacon, tomato, and pepper.

The whole breakfast tops off at around 350 calories, and you’ll rack up serious protein (32 grams) and fiber (7 grams) to help you stay satisfied until your next meal.

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Ready for a Change?   You make the commitment to improve your health and fitness- We'll take care of everything else.   Unite Fitness Retreat has been voted "The Best Value On-line" for a reason, but that doesn't mean we skimp on our program, quite the opposite- INCLUDED IN MY STAY.

5 Do-Anywhere Exercises

5 Do-Anywhere Exercises

Burn 200 Calories in Under 3 Minutes!!!

Possible to Burn 200 Calories in under 3min?

If you find it hard to lose weight with your busy schedule, the news keeps getting better.

First, just 20 minutes of exercise was proven to help increase your metabolism.

Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day — an extra 200 calories' worth.

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Read on for ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits.

Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable.

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Jumping Jacks:  Not just to stay awake on the side of the road!  These do-anywhere moves pump up your heart rate in no time.

Mountain climbers: This cardio move helps strengthen leg and core muscles as well. Start in a traditional push-up starting position — shoulders over hands and weight on just your toes. Bring your right foot forward, bending the knee and putting weight on the ball of your foot. Switch legs bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position. Fit's Tips: Make sure to keep the head in line with the body and the stomach muscles contracted throughout the entire range of motion. Start by moving consistently for 30 seconds without stopping. Pick up your pace as you get used to the movement.

Burpees: Everyone's favorite right?  Swiftly moving from standing to squatting to push-up position challenges all your muscles  Not sure how to do this classic move? Get instructions on how to do a burpee here.

Running up stairs: Run up and down the stairs at home or at your office — you'll get the added bonus of a toned backside.

Walking lunges: These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here'show to do a perfect walking lunge.

In just 3 minutes you can burn 200 calories . . . 

"now thats a bang for your buck" or butt!  

Joining a live-in weight loss program

What to do if you want to lose a significant amount of weight.

Choose the right program.  How do you know if the program is “Right?”

They will have a doctor on their team for reference, referral, and assessments as needed.

They will create a program based on YOUR needs and goals, not everyone else’s.

You will undergo a fitness assessment to establish a base-line as to where you are before you start the
program.

They will put you on an eating plan based on your caloric and nutritional needs.

The program should be small enough so that you get personalized attention and close care.

You should be in a structured atmosphere where there is little or no room to “cheat” the program.

You should participate in many educational lectures, classes, and “real life” scenarios, like dining out and grocery store shopping.

You will change your behaviors and have the opportunity to dive deeper into some of the struggles that have kept you from living your life as healthy as you can.

You should be introduced to new activities, fun and recreation, so that you get out of the gym and into the mountains, or lakes, or parks and you’ll be excited to go home and take up hiking in your neck of the woods.

You will be pampered in a spa so that your tired muscles can take a much needed rest and will speed up your recovery time.

The trainers and staff are highly trained, very personable, and dedicated to seeing you succeed at reaching your goals.

Make sure the gym is equipped with the right equipment and many different classes offered, boredom is often the reason people quit exercising.

At Unite Fitness Retreat, we offer all of the above and then some…YOU are the reason we are here…Our main priority is seeing you succeed at reaching your health and wellness goals.

Set realistic goals, Rome wasn’t built in a day.  Don’t be too hard on yourself, give yourself time to achieve realistic goals.  Write down three goals you’d like to accomplish in the next month, right now.

Believe in yourself, know that you can achieve ANYTHING you want.

See your doctor at home to make sure your body is o.k. to engage in strenuous exercise and make sure you have clearance to participate in a weight loss program.

Call us if you are considering a live-in weight loss program, we may just be the place you’ve been searching for.
866-589-5615

My Typical Day at Unite

This is what a day in the life at Unite Fitness Retreat looks like…I must say, I like losing over two pounds a day!!!

5:45am	Rise and shine, enjoyed a cup of coffee and fruit.
6:30am	Boot camp with Leah, I burned about 300 calories already!
7:30am	Egg white omelette with feta and tomatoes, set daily goals with Bre. Ready to meet my goals and increase my stamina today.
8:30am	Fat Burn Blast- this class literally melts the fat off my body... Insane workout!
9:45am	Personal training session, today was leg (and butt) day... Can you say squats?
10:45am	Break and protein shake, yum... I need to rest my body in the meditation room for a few.
11:00am	Water aerobics, amazing... I just burned another 350 calories and I actually feel refreshed.
12:30pm	Veggie Burger and Salad, the best veggie burger I've ever had. Nutritional Lesson with Leah, today we learned about portion control and plate size.
1:45pm	Today I met with Shanna (my counselor) we talked a lot about emotional eating and negative thinking... Tomorrow I get my weekly massage, I can't wait!!!
3:00pm	Snowshoeing in Park City... Seriously fun and the best workout so far!
6:00pm	Grilled sun dried tomato chicken with zucchini and polenta and a huge salad, delicious!
7:00pm	Foam roller stretch, this feels amazing, my body needed to stretch.
8:00pm	Hot tub and relaxation, early to bed for me!

10 Ways to Beat the Holiday Bulge

1. Eat a healthy snack prior to attending social events so you’re not ravenous when you see temptations everywhere, never go to a party hungry.
2. Look at the holiday as a day, not a week or a month. Allow yourself to splurge on one day-not for two months.
3. Exercise. You will most likely eat more calories around the holidays due to the parties, large family meals, and gifts of chocolate and cookies! Therefore continuing to exercise throughout the holidays speeds up your metabolism to burn the extra calories faster.
4. Drink 3 liters or 96-ounces of water daily, it aids in digestion and will keep you feeling full longer.
5. Get outside, even if it’s chilly, bundle up.  Take a walk the fresh air will do you some good.
6. Make time to relax; this is a stressful time of year for most of us.  Make sure you pencil in some YOU time, read a book, get a massage, take a bath, whatever gives you a much needed break.
7. Avoid the mentality that, “It’s the holidays so I can eat whatever want and splurge just because.  Stick to the 80-20 philosophy (80% of our food should be nutrient rich, while 20% can be less nutrient rich).  Oh, and limit your alcohol, just because it’s the holidays doesn’t mean you need those empty calories.
8. Get out there and shop!  Park further away at the department stores, walk the mall with a friend and get gift ideas.  Move your body!
9. Remember what the holidays are all about. Focus less on the food and drinks and more on celebrating the special season and the company of the people you love — your family and friends.
10. Give yourself the gift of health this holiday season.  It’s never to early to start your “New Years Resolutions”.  Make this the year to really get your health back on track.  Maybe you’d like to lose the last 10 pounds, or maybe you need to get a handle on your weight and health once and for all.  Wherever you may be, recognize that this is your chance to turn it all around.  If you are ready for a change, give Unite Fitness Retreat a call today and let us show you how our personalized fitness and weight loss program can transform your life forever. 866-589-5615

Happy Holidays from your friends at Unite Fitness Retreat!

Yesterday You Said Tomorrow

Does this sound like you?

Boot Camp Workout

Ready to Sweat?

Fitness boot camps never go out of style for good reason: The military-inspired workouts burn serious calories.

Built on three fundamentals of training—cardio, strength, and agility—boot-camp workouts require little more than your body weight to get result. They’re more intense than any fitness class and more fun than traditional gym workouts.  Fitness boot camps never go out of style for good reason: The military-inspired workouts burn serious calories.

Stick to Basics

Put aside your stability ball: Boot camps are all about bare essentials, starting with the moves.

By stringing together exercises like jumping jacks, pushups, and squats into circuits that go from one move to the next with little or no rest in between, these workouts turn your body into an uber-efficient resistance machine. The moves target muscles throughout your entire body.  They’re much more effective than equipment-based exercises that isolate one single muscle group at a time.

Follow the Clock

Set a time limit for each exercise— think 20 to 60 seconds. It keeps you from pushing too hard and from slacking.  If I told you ‘Do squats until I say stop,’ you wouldn’t give 100 percent. But if I said ‘Do squats for 30 seconds,’ you’d work harder because you’d see the end in sight.

Take It Outside

Without fancy equipment or complicated moves, you can do a boot-camp workout anywhere—a park, a playground, even a parking lot.

And taking your sweat session outside has some serious perks: When researchers compared the mental benefits of an outdoor workout with an indoor one, 71 percent of the fresh-air exercisers felt less tense afterward, while 72 percent of the cooped-up crew felt even more stressed.

Buddy Up

One key to success is camaraderie. A group makes you accountable to show up, and the support helps you push through an intense workout.

When it comes to fitness, the power of your peeps is well documented: One review of 87 studies on nearly 50,000 subjects found a clear link between social support and exercise. Enlist a small group of friends who have similar fitness goals and pick a time and place. If you’re a no-show, next time they’ll make you drop and do 20.

Referene:  Woman’s Health Magazine

Obtaining a Healthy Diet and Sticking to It

#1 Plan for Success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change.

Simplify

Think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices.

Start slow and make changes to you eating habits overt time.

Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.

Every change you make to improve your diet matters.

Don’t let your missteps derail you—every healthy food choice you make counts

Drink More Water

It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise everyday

Find something active that you like to do and add it to your day.

The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

#2 Moderation is Key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you’ve hit your ideal weight. So try to think of moderation in terms of balance. We all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now.  More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables).

Try not to think of certain foods as “off-limits.”

When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences. Think smaller portions.

When dining out, split a dish with a friend, and never supersize anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don’t feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit.

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet here at Unite Fitness Camp. Give us a Call today!

Leah Britt
Certified Personal Trainer/Nutritionist

Time to Work Out

There’s Always Time to Work Out

Leah’s best ways to fit exercise into a busy schedule

These four cardio workouts – two indoor and two outdoor – take 20 minutes each. So the next time one of you catches yourself saying: “I just don’t have time today,” you can remember that 20 minutes is all it takes for a fun, effective workout – no excuses!

Outdoor option 1:

To add intervals to a normal walk, start at your usual pace and gradually build up the intensity for each interval.

Warm-up: 2 min at 3.5mph, building to your regular walking pace 16 min: Walk fast for 2 min (5mph walking, 7mph running). Walk more slowly for 2 min (4mph walking, 6mph running). Do this four times. You should be breathing hard in the fast sections and able to speak only a few words. During the easy intervals, you should be able to hold a conversation

Cool-down: 2 min easy pace (3.5mph)

Total calories burned: 99

Outdoor option 2:

Grab a skipping rope and get ready to sweat – this program will keep your heart pumping. Do it in a park near some steps.

Warm-up: 2 min jogging

3 min running at a strong pace

2 min running up and walking down steps

1 min skipping

3 min running fast

2 min running up and walking down steps

1 min skipping

2 min running fast

1 min running up and walking down steps

1 min skipping

Cool-down: 2 min easy jogging

Total calories burned: 250

Indoor option 1:

Choose the manual program on a stationary bike and adjust the levels yourself. For each workout, take it down a notch if our suggestions are too hard.

Warm-up: 2 min at level 3 (maintain 80rpm)

1 min easy (level 4; this should be a pace that you could maintain for half an hour if necessary; come back to this pace for all subsequent “easy” intervals)

1 min hard (level 6)

2 min easy (level 4)

2 min hard (level 7)

3 min easy (level 4)

2 min hard (level 8; to get through this tough interval, breathe deeply while you focus on one point)

3 min easy (level 4)

2 min hard (level 7)

Cool-down: 2 min at level 3

Total calories burned: 189

Indoor option 2:

Choose two different machines at the gym (stairclimber, elliptical trainer, treadmill, bike or rowing machine) and alternate between them. For my example, I’ve used the elliptical trainer and stairclimber, but mix it up as you wish.

Warm-up: 2 min on elliptical trainer (level 3)

4 min on stairclimber (level 7)

4 min on elliptical trainer (level 7)

4 min on stairclimber (level 8)

4 min on elliptical trainer (level 7)

Cool-down: 2 min on stairclimber (level 3)

Total calories burned: 228

Twenty minutes that count

Need more evidence that a 20-minute workout is worth the effort? Let the numbers do the talking. First, look at how much you’d burn during a normal 20-minute routine and then see how much you can burn just by boosting your intensity for short periods of time. And remember, the more intense your workout, the more you’ll sweat and the more calories you’ll burn.

20 minutes regular activity burns the following calories*:

walking (3.5 mph) 80
running (10-minute miles) 200
cycling (level 4) 160
rowing (moderate effort) 140

20 minutes with intervals burns the following calories:

walking (3.5 mph/power walking) 85
running (10-minute/8-minute miles) 225
cycling (level 4/level 7) 180
rowing (moderate effort/very vigorous effort) 155
* All calorie counts are for a 150-pound adult.