25 minutes..

To boost your calorie burn, do this 25-minute cardio workout, up to five days per week. Walk, run, swim or bike. It's your choice. By day 6, you'll look and feel slimmer! Um... for future reference... I NEVER use the word slimmer... that's just a dorky word.. 

Time	Phase	Perceived level of exertion*
3 minutes	warm up	3
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
2 minutes	recover	3
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
5 minutes	cool down	3

*Rate your intensity on a scale of 1 to 10. One is about the effort it takes to raise a glass of wine to your lips. A 10 is a "Whoa, Nelly! I can hardly speak" effort.

I can do this on the BIKE TRAINER THINGY !   Where's a slurpee ??? 

from self.com