每日健身计划：21天平板腹肌挑战 - 第十五天 热辣辣的燃脂有氧训练和消除胀气的鲜果露

Flat-Belly Challenge Day 15: Calorie-Scorching Cardio and a Debloating Smoothie

by Aemilia Madden 7/21/14

Ready, reset, go: Our Flat-Belly Challenge has 21 days of belly-blasting workouts, tips, and recipes to help you start a new season on a fresh note. Day 15 consists of a 30-minute interval workout followed by a refreshing papaya ginger mint smoothie.

Source: POPSUGAR Photography / Kat Borchart

Treadmill Interval Workout

For a quick workout that torches calories, tackle today's 30-minute treadmill interval workout. This boredom-busting workout will burn belly fat and leave you feeling energized for the week ahead. Click here for an image-free printable version of this workout.

Time	Speed (mph)	Incline	Notes
0:00-5:00	4.0	2.5	Warmup
5:00-6:00	5.0	1.0
6:00-7:00	6.0	1.0
7:00-8:00	5.0	1.0
8:00-9:00	6.5	1.0
9:00-10:00	4.0	1.0
10:00-11:00	6.5	1.0
11:00-12:00	5.0	1.0
12:00-13:00	7.0	1.0
13:00-14:00	5.0	1.0
14:00-15:00	7.5	1.0
15:00-16:00	4.0	1.0
16:00-17:00	6.5	1.0
17:00-18:00	5.5	1.0
18:00-19:00	7.0	1.0
19:00-20:00	5.5	1.0
20:00-21:00	8.0	1.0
21:00-22:00	5.0	1.0
22:00-23:00	7.0	1.0
23:00-24:00	5.5	1.0
24:00-25:00	6.5	1.0
25:00-30:00	4.0	2.0	Cooldown

Papaya, Ginger, and Mint Smoothie

Source: POPSUGAR Photography / Leta Shy

Feeling wiped after a weekend full of rich and delicious meals? If you've been feeling tired and in need of a body boost, prepare this delicious and debloating papaya ginger mint smoothie. With stomach-calming ginger and mint, plus the probiotics in Greek yogurt, it will help relieve digestion and flush out toxins, leaving you feeling refreshed. If you've enjoyed an indulgent weekend, this smoothie is a perfect way to wind down.

Take THE CHALLENGE