Increase your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run — with the speed intervals increasing in duration as the workout progresses — is designed to push you out of your comfort zone to burn some serious calories. If this is not your pace, no worries! Find a speed that works for you, but keep the timing and increases in pace the same.

Click here for a printable version [1] you can take to the gym. Now get running!