Power workouts

Being pressed for time does not mark the end of the world when it comes to getting in a quality workout.

All you need to do is put your foot on the gas and don’t waste time with irrelevant issues. The more intense the workout, the less time you need to do it. And, you will still get great results!


That being said, I’m going to give you a free gift; a 30-minute cardio power workout. You’re welcome!

But before I get to it, I’d like you to know a few things.

I’m going to describe this workout with running as the choice form of cardio. Use any type as long as you like it and it works for your body. In other words, if you can’t endure impact, don’t run.

Choose something like cycling, elliptical training or stair stepping.

Your body, your choice

I don’t live in your body and know your thought process so you’ll have to make those decisions on your own.

Also, make sure to stretch really well before you attempt this routine. Anytime the word “power” or “intense” is attached to a workout, you can bet it’s going to be taxing.

You don’t want to pull up limp hallway through because you failed to acclimate your muscles to movement beforehand.

Do a series of good dynamic stretches like alternating windmill toe touches, straight-leg full bends, spinal rotations, leg swings, reverse lunges and arm crossovers.


After you’re done stretching, do a light 5-minute jog to raise your core body temperature and get your heart rate elevated.

You don’t want to shock your system too soon or you could end up with stomach cramps and they’re not pretty.

cardio power workout_2Intervals

The bulk of this routine will be spent doing intervals. In grade-two terminology, you simply vary your intensity from high to low throughout your workout.

– As soon as you hit minute five, increase your speed for 15 seconds and run as hard as you can.

– Slow down to a slow jogging pace for 15 seconds then step on the gas for 30 seconds.

– Slow down for 30 and then hit it hard for 45.

– Go slow for 45 and hit the juice again for 45.

– Go light for 45 then go hard for 60 and light for 60.

This entire sequence will take 5 minutes. Repeat it four times.


Treat your cooldown much like you would your warm-up. Except in this case, reverse the focus. Gradually slow your pace down through the five minutes until you arrive at a brisk walking pace.

This will enable your heart rate to come back down slowly and again there won’t be a big shock to your system.

Tips and Hints

I highly suggest you do this routine outside for a couple of reasons.

The trouble with treadmills

First of all, treadmills take forever to slow down when you change the speed. You will gyp yourself out of adequate recovery time between high-intensity bouts.

You’re only option here would be to use a manually operated treadmill where you are in complete control of the movement.

Running outdoors

Secondly, running outdoors will take more effort because you actually have to move your body. While on a treadmill, all you have to do is keep up with track that’s moving beneath you.

I suggest you wear a sports watch with a timer on it. Otherwise, you won’t be able to know your interval times and your workout will be a big hodgepodge.

Increasing your intensity

Lastly, when you first start doing this routine, you may not be able to go all out. Just go to a point that is challenging but not devastating. Over the course of time and as you get into better shape, you will be able to increase your intensity.

Do not do this on consecutive days either. Three days a week on alternating days is optimal.

OK warriors, go out there and give this a whirl. If you need any more guidance or assistance, I’m right here. Hit me up and I’ll be happy to get dialed in.

Connect with Expert Kevin Rail

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans