A few cardio workouts I love!! <3

Hi guys!!! It’s been way too long since I have written!! Hope you are all doing well!!! <3

I wanted to share a few cardio workouts I learned on the ranch from Brett & Jillian so you can try them at home!! I posted Brett’s treadmill workout a while ago on my FB & everyone LOVED it!!! It’s VERY brutal, but it’s a great sweat and you will love it when you’re done!! Here  it is! ;)



Warm up in any way you usually do (I walk at a 12 incline at 3.0 for 5 minutes)
-5 sets of jogging intervals! 2 minutes on, 1 minute off
2 minutes on run at a fast jog/slow run (I run at a 7.5-8.0)
… 1 minute of walking at a very slow pace (2.0-2.5)
Do that 5 times for a total of 15 minutes
-6 sets of sprint intervals! 30 seconds on, 30 seconds off
30 seconds at a full out sprint (I do these at a 10.0-11.0 depending on the day)
30 seconds walking at a very slow pace (2.0-2.5)
Do that 6 times for a total of 6 minutes
-Jog a half mile at your own pace (I usually do it at a 6.5)
Cool down! Walk it out at your own pace.

This treadmill workout is usually about 30-35 minutes of a VERY intense, but awesome workout!! When we were on the ranch, Brett had Justin & I do it TWO times in a row! YIKES! haha…I still do it today & it’s killer & I love it!

ALSO…PLEASEEEE realize that the speeds I posted are just MY speeds (because some of you asked), but you do NOT have to run at those speeds. If you can’t run at all, modify it into a walking interval treadmill workout. There are always ways to modify. You can add an incline to your walk as well which is a GREAT burn & great sweat…along with your butt thanking you later too!!! ;) The most important part of it is that you get your heart rate up high & bring it back down over and over again. That will get you the best calorie burn & you will burn the most fat!


The next workout that is also quick & brutal is Jillian’s Stairmaster workout!!! It might not seem that bad when you hear it…but try it and you will be dying…in a good way!!! :) Here it is!:

Warm up at a level 5 to 10  for 5 minutes to get the blood flowing

20 second intervals!! 20 on, 20 off (not doing anything…not even a slow step)

20 seconds on at a LEVEL 20
20 seconds off//paused
Do this 20 TIMES!!

It’s a very quick workout and you should be able to get it done in about 30 minutes as well!!! Don’t judge before you try! ;) Level 20 is no joke and you will basically be runnning up the stairs!

Remember that you can modify this!!!! If you are just starting to workout, DON’T TRY TO DO THIS!!! You can modify it at lower levels and build yourself up to this workout!


Best of luck to ALL of you on this!!! I think you will love these workouts & let me know if you try them & what you think!!!!! And of course, thank you to Brett Hoebel & Jillian Michaels for kicking my ass at the ranch during these workouts so I could come and share them with you all!!! ;)


Court <3


  1. Thanks for sharing!

  2. So, the “off” for Jillian’s workout is the part where you are on the ground half-praying that you’ll just die right then and there?

    My gym doesn’t have a stairmaster, but I might have to try Brett’s workout. I think my “sprint” would be closer to your jog for now, but the lower I start, the more room there is for improvement, right?

  3. Thanks I’ll be trying the treadmill workout (:

  4. do you do a certain incline during the treadmill run? or is it at a 0 incline the whole time?

  5. I’ll be trying the treadmill workout as my gym got rid of the stair machines, too! Thanks for sharing Courtney!

  6. Thanks so much for this Courtney! I have every episode of your season on my laptop and I still watch them all the time. So many inspirational people in it, like you, Olivia, Hannah and Deni. I just started bloggin and I’ve got a long way to go on my diet (started at 301 pounds and down to 278 atm), but I’m definitely going to try this workout tonight. Wishin you all the best and love seeing how far you’ve come in such a short time. x

  7. Do you know any ‘lower impact’ interval workouts? I am not able to do any running at all per doctors order. To many surgeries. :( Let me know if you have any advice!!

  8. Thanks for posting this!! It gave me the motivation to work out hard today, since I didn’t yesterday. I tried it and did the whole thing without stopping! Although, my running was only at 5.5-5.7 and my sprinting was at an 8.0. But I actually found myself enjoying this workout and want to keep trying to get faster. Loved it!

  9. Thank you so much, Courtney! I’m 24 and just starting my weight loss journey at 360lbs. You have become such a positive role model for me. Whenever I think that I’m just too big or that I’ll never lose all the weight, I think of you and your positive attitude and I’m able to continue pushing myself harder. Thank you for everything you’ve done for me and for all the others who admire you as well!

  10. Krista Crabtree says:

    Hey girl. Loved watching you on your season and totally enjoy seeing how far you’ve come. I myself am on a weightloss journey and have lost about 70 pounds. I have about 25 more to go until I’ll be where my doctor wants me. I have been asked to head up our Wellness Committee at work and we have also started a Biggest Loser within our company. We are organizing grand prizes and such and are trying to organize motivational speaking, etc. along the way to encourage those who have signed up. I would LOVE to talk with you about possibly getting you to come as a guest and speak to those who have signed up as well as possible arrange something special for our biggest loser reveal here at work. Would you be willing or interested in something like that? It would be AMAZING for those who are on this journey to see what you have done and the great achievement you have made. I’m so excited for you and just stand in awe of the new woman you’ve become. I’m so happy for you!!!! Please contact me if you are able!! We are located in Indianapolis Indiana. Thank you so much!

  11. I have been thinking of you alot…and was wondering how you are doing…you look great!! Keep up the great work!! I just finished a round of Brett’s RevAbs…it kicked my butt…and I feel great….90 days of working out with Brett….

    I wish you continued success Courtney!! Your attitude towards your fitness journey is one the best ones I have ever seen…You ROCK!!!

  12. Hey there Courtney! I just nominated you for the “One Lovely Blog” award because I think you are so totally inspiring! Check it out here – http://workoutmusicdiva.wordpress.com/2012/07/04/i-received-the-one-lovely-blog-award.

  13. I love this post. thank you very much for being such an inspiration to overweight people.


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