This is a workout for those in good shape (intermediate level runners) and who want to blast 150-200 calories in 20 minutes. The exercise simulates a 3 hills track with a maximum elevation of 6 degrees. The total distance run is 1.27 miles. You can use this workout in the days when you don’t have much time to train but you have a high level of energy that needs to be consumed.

Before you start, you may want to stretch and do some warm up exercises. The workout begins with a 2-minute warm up but you can extend this period as much as you need to.