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Raise Metabolism for Hours

Never underestimate what only 40 minutes can do for your metabolism for hours after!

You can cruise or lose. This following 8-station workout (or something similar) will produce dramatic upgrades in lower body as well as cardio fitness when done at least once a week or even just three times a month, and it's also a great test to see where you're at in terms of fitness.

1. Warm up on the stationary bike or treadmill for five minutes.
2. Do five, 15-60 second running intervals on the treadmill, with two minutes of walking in between each interval. The five interval speeds are: 8, 10, 12, 12, 12 mph. (Choose a lower set of numbers, but in proportionate progression, if you are not able to handle these speeds.) Swing arms at sides rather than hold onto the treadmill's bar or rails.

If you can't maintain speeds for at least 15 seconds, then lower speed to enable a barely sustained output of 15-60 seconds.

Use perceived exertion (PE) or the talk test to monitor effort. Aim for a PE of 8-10 out of 10 for the speed intervals; you should not be able to carry on a conversation after each speed interval. For poorly-conditioned people, aim for a PE of 7, or difficult conversation.

3. Seated hip adductors, two sets, 20 reps, 30 seconds in between. As you bring in legs, make sure you hold legs together for three seconds before releasing the hold.
4. If you have one of those gadgets that looks like half a stability ball (a BOSU board), set it on the floor, flat rubber side up. If you're an athlete, you should be able to jump onto it, and quickly stabilize a standing position. Otherwise, seek a partner to help you onto the surface.

Once you're stabilized, do 20 squats to a 90-degree knee bend. Make sure your back is vertical; no lurching forward. More agile or stronger people can hold light dumbbells. Jump off the surface when finished. This is actually safer than trying to get off one foot at a time. Have confidence in yourself. Otherwise, have a partner help you off.

If you don't have a BOSU board, substitute a wobble board. If you don't have that, buy one; squatting on unstable surfaces develops proprioception and conditioning.

5. Next are supersets of leg extensions/hamstring curls, four sets each, variable rep total, weight adjusted to achieve muscle failure, 90-120 seconds in between supersets. If the machines are not near each other, jog from one to the other.
6. On an upright or declined leg press machine, place feet as far apart as possible, feet

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