Ok, so I cannot take any credit for this 30-minute interval workout that will feel like death while doing it, and ike you have conquered the world when it is over. This was the treadmill portion of my workout at Orange Theory yesterday and I simply had to share. Seriously, so good! The workout includes a 3-minute warm-up and 3-minute cool down. I completed it before going on to do floor work, but you can do it all on it's own as well.

If, however, you are wanting to get some major calorie burning, the floor work we did was pretty great too! There were four total sets, the first being six reps of squat rows and six reps of push-ups. Then came six reps of jumping lunges (per side) with six reps of tricep dips. A lot of other things happened with the rowing machines, but doing these two sets twice each would be a killed workout all the same!

I like to keep each pace the same or higher than the time before. For a killer workout, try increasing the sprints by 0.1-0.3 for each interval... Including the last one! Increasing the sprints really helps work my glutes as much as my lower abs. It also get a way higher calorie burn since my heart rate is going through the ringer.

What are some of your favorite ways to get a massive calorie burn?