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Want to get the most out of your workout? Burn more calories in a shorter period of time. Sounds too good to be true? Here’s the secret formula:

Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) and repeat the following pattern 10 times total:

1)3 minutes at 50 percent of your maximum effort
2)20 seconds at 75 percent of your maximum effort
3)10 seconds at your absolute maximum effort