Choose three for your sprint:
- Can't Hold Us, Macklemore (featuring Ray Dalton)
- The House That Heaven Built, Japandroids
- Everybody Talks, Neon Trees
- Runaway Baby, Bruno Mars
- Pump It, The Black Eyed Peas
- Down in Mississippi (Up to No Good) Sugarland
- Hey Ya! OutKast
- Come and Get It, Selena Gomez
- All I Do Is Win, DJ Khaled
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Recover
Now choose three slow jams to place between those all-out sprints to catch your breath. Keep these at 130 to 140 BPM. This is a strategic breather. When joggers listened to tracks at 140 BPM after a burst at top speed, they recovered more quickly and were able to take off again sooner than when they went music-free, a Journal of Strength and Conditioning Research study indicates.
More: 7 Tools for a Quick Recovery
Choose three for your recovery:
- Goin' In, Jennifer Lopez (featuring Flo Rida)
- Closer, Tegan and Sara
- Harlem Shake, Baauer
- Let It Go, Dragonette
- Blown Away, Carrie Underwood
- 50 Ways to Say Goodbye, Train
- Pour It Up, Rihanna
- I Will Wait, Mumford & Sons
- Feel This Moment, Pitbull
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Cool Down
The end is near! You've logged about 30 minutes of cardio. Cue two chill-out songs under 110 BPM to hit your 450-calorie-burn target. Research suggests that slower speeds like this are best for lowering blood pressure and heart rate. And Foster theorizes that this gradual dial-down is the key to enjoying exercise. You wrap up your session in a happy place that you'll actually want to revisit.
More: Best Cool-Down Exercises
