20-minute Cardio Set List

If you’re looking for a quick, effective, and FUN workout, try this 20-minute cardio interval. As the set list progresses, the intensity of the work changes, keeping you engaged throughout your workout and maximizing your burn. Hop on your favorite piece of cadio equipment (I created this with a treadmill, but you can use a bike, cross trainer, whatever you like), and work your way through the playlist. If any segment is too easy or too hard, adjust either the speed OR the incline to make it work for you.

Enjoy!

Time

Speed

Incline

F*ck Around (All Night) – Pepper (3:26)
0:00-1:00 4 0
01:00-2:00 6.5 0
2:00-2:25 4 5
2:25-3:00 6.5 5
3:00-3:26 4 1.5
Electric Love – BORNS (3:38)
0:00-1:10 4 5
1:10-1:40 5.5 5
1:40-2:10 6 2
2:10-3:00 6.5 1
3:00-3:38 4 4
3:20-3:38 4 0
Uptown Funk – Mark Ronson ft. Bruno Mars (4:30)
0:00-1:00 4 5
1:00-1:30 7 0
1:30-2:20 5.5 5
2:20-3:15 4 5
03:15-3:55 6 2
3:55-4:30 7 0
Yellow Flicker Beat – Lorde (3:53)
0:00-1:15 5.5 3
1:15-2:00 6.5 4
2:00-2:40 4 6
2:40-3:15 7 1
3:15-3:53 6 0
Satellite – Guster (4:33)
0:00-0:20 4 0
0:20-1:26 6 0
1:26-1:50 4 6
1:50-2:45 5 4
2:45-3:30 6 0
3:30-4:08 4 2
4:08-4:33 4 0

 

And 20 minutes DONE!

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