[TriGenetics]

a solid 5 minutes of fast paced cardio before your work out then jump right into your work out with 60second rest periods throughout your work out to keep your heart rate then hit the tread mill for some split interval cardio for a half an hour after you work out like this

Tread mill:
1min walk
1min run 2.5
1min walk
1min run 3.5
1min walk
1min run 4.5
1min walk
1min run 5.5
1min walk
1min run 6.5
1min walk
1min run 7.5
1min walk
1min run 8.5
1min walk
1min run 9.5
1min walk
1min run 10.5
1min walk
1min run 9.5
1min walk
1min run 8.5
1min walk
1min run 7.5
1min walk
1min run 6.5
1min walk
1min run 5.5
1min walk
1min run 4.5
1min walk
1min run 3.5
1min walk
1min run 2.5

This will not allow your endorphin to kick in and will make your body burn fat for energy. Prepare to sweat like no other.