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Trainer and fitness personality Lita Lewis doesn’t have time for half-assed cardio. She changes things up often, but always keeps the intensity level high.

“To keep myself motivated, I switch up my cardio efforts every 2-3 weeks,” she says. “This helps me avoid boredom and the dreaded plateau.” A standard element in her approach is sprinting, which can be combined effectively with any number of dynamic movements. After all, you have to get back to the starting line somehow, right?


RUN                                                                                                 15-20 yards at 50% effort, repeat until warm

WALKING LUNGE                                                                      15-20 yards

HIGH KNEE                                                                                 15-20 yards

BUTT-KICK                                                                                  15-20 yards

FROG JUMP                                                                                15-20 yards

STRAIGHT-LEG SHUFFLE                                                     15-20 yards

BACKWARD RUN                                                                      15-20 yards

JUMPING JACK (JUMPING FORWARD)                           15-20 yards

SKIP                                                                                               15-20 yards

BOUNDING HIGH KNEE                                                         15-20 yards

BUILD-UP SPRINT                                                                    15-20 yards, accelerating from 20 to 50%, then to 100% as                                                                                                            you finish

SPRINT                                                                                         15-20 yards at 100% effort


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