Rachel Dillon reveals her number one cardio challenge – and her rule for shedding weight in 2022


Fitness coach reveals her VERY simple five minute cardio challenge – and the number one rule for shedding weight in 2022

  • Aussie fitness coach Rachel Dillon has shared her latest cardio challenge 
  • The 28-year-old outlined the fitness tip in an Instagram video 
  • The challenge works well as a warmup and takes just over five minutes to do 
  • It involves four increments of 15, 30, 45 and 60 second rounds 


A personal trainer has revealed a daily cardio challenge gymgoers can incorporate into their workouts to start off the new year.

Rachel Dillon, from Queensland, Australia, recorded a video of herself running on a treadmill and outlined the challenge on Instagram, which only takes just over five minutes to do.

The fitness test involves four increments of 15, 30, 45 and 60second rounds.

In the video Rachel starting by running for 15 seconds, then had a 15second break, followed by 30 seconds of running then a 30 second break.

She did the same for 45 seconds and one-minute until the challenge was complete.

Aussie personal trainer Rachel Dillon (pictured) has shared a new cardio challenge for 2022 

The fitness test involves four increments of 15, 30, 45 and 60 second rounds by running, then walking and running again but increasing the amount of time

In the video Rachel starting at running for 15 seconds, then had a 15 second break, followed by 30 seconds of running and a 30 second break

The fitness test involves four increments of 15, 30, 45 and 60 second rounds by running, then walking and running again but increasing the amount of time

She recommended completing the challenge two to three times a week to boost your cardio and assist with weight loss.

When trying a new fitness routine, Rachel recommends ‘cycles’ of eight to 12-week trail periods to ensure your body adapts to different training styles for optimum results.

She also revealed it’s possible to lose weight without cutting calories – you simply need to increase your cardio.

‘Cutting your daily intake is not the only option to [lose weight], you can also manipulate your energy balance by changing your physical activity levels,’ she wrote online.

Rachel added it’s important to ensure changes to your routine are ‘reasonable and sustainable’.

‘Do not obsess over ‘burning off’ everything you consume, and most definitely don’t ever use exercise as a punishment for having a delicious meal. Instead, think of these changes as small, controlled and attainable tweaks to your routine,’ she said.

‘Secondly, it can be quite difficult to estimate energy expenditure during exercise. This means that overall, manipulating your food intake is likely to be a more straightforward way to facilitate a calorie deficit.’ 

Rachel added it's important to ensure changes to your routine are 'reasonable and sustainable'

Rachel added it’s important to ensure changes to your routine are ‘reasonable and sustainable’

When wanting to lose weight, Rachel suggested considering how to increase your cardio - such as incorporating more walking into your day or an extra workout session during the week

When wanting to lose weight, Rachel suggested considering how to increase your cardio – such as incorporating more walking into your day or an extra workout session during the week

When wanting to lose weight, Rachel suggested considering how to increase your cardio – such as incorporating more walking into your day or an extra workout session during the week.

‘Last but not least, the biggest contributor to your energy expenditure is actually the day-to-day stuff you do outside of structured workouts!’ she said.

‘So add small increments of additional activity by taking the stairs instead of a lift, parking a bit further from your office, or doing some extra gardening.

‘This will help increase your overall energy expenditure per day which in-turn will put you in a calorie deficit.’

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