Interval Workout

So, yesterday after our 9:30 AM workout I had decided that I was going to go ahead and get my cardio in for the day.  Have you ever noticed that if you don’t schedule exercise in that it doesn’t get done? I KNEW that this was my time to exercise, so I stuck with it.  I did an interval workout, and here’s what I did.  It was raining, so I got on the treadmill.

I warmed up a little (even though I had just gotten done working out, I didn’t feel that my body was used to the walking/running motion yet.)  This is exactly what I did.  Keep in mind that the numbers on the treadmill don’t matter.  It’s more your relative effort level that matters, so I’ll describe my numbers as well as how “hard” it felt to me.

Treadmill Interval Workout

Warmup:

1 minute at 2.0 mph, 2.0 incline (better for the knees and burns more calories)

(relatively easy speed for me, like a 2 or 3 out of 10, with 10 being the hardest)

1 minute at 2.5, incline stayed at 2.0 for the rest of the workout (easy)

1 minute total of 3.0 and 3.5, about 30 seconds of each. (still walking, still easy, starting to get warmed up)

(3 or 4 out of 10 effort level)

1 minute jogging at 4.0 and 4.5 total (about 30 seconds each). (Getting used to running, not hard yet)

(That felt like a 5 or 6 out of 10 because my joints were still getting used to running)

1 minute at 5.0 and 5.5 (still about 30 seconds each)

(This speed still felt like a 5 out of 10 for me.)

———————————————————————————————————————

Now I’m feeling warmed up, starting to break a little sweat.  Now to start the intervals!

Interval Workout:

1)      1 minute running at 6.5 mph. (This felt like a 7 out of 10 for me.  I felt that I could last for the minute without getting totally out of breath.)

1 minute walking at 3.0 mph.  (2 out of 10 on the effort scale)

2)      1 minute running at 7.0 mph.  (7 out of 10)

1 minute walking at 3.0 mph.  (2 out of 10 on the effort scale)

3)      1 minute running at 7.5 mph.  (8 out of 10)

1 minute walking at 3.0 mph.  (2 out of 10 on the effort scale)

4)      1 minute running at 8.0 mph.  (8 out of 10 effort level. Now it’s getting tough to finish out the minute.)

1 minute walking at 3.0 mph.  (2 out of 10 on the effort scale)

5)      1 minute running at 8.5 mph.  (8 + out of 10 effort level, starting to get out of breath, sweating like crazy!)

1 minute walking at 3.0 mph.  (2 out of 10 on the effort scale)

6)      1 minute running at 9.0/10.0 mph, 30 seconds of each.  (9 out of 10 effort level, that felt like a sprint)

1 minute walking at 3.0 mph.  (2 out of 10 on the effort scale)

7)      Jogged 2 minutes at 5.0, felt like a 6 out of 10.  Just slowly cooling down but still working.

1 minute walking at 3.0 to cool off.  Done!

5 minutes stretching out all of my leg muscles that I used. (hamstrings, quads, hips, and calves)

OK, that’s only 6 intervals for a total of about 25 minutes or so of cardio.  Sorry for going into so much detail, but I thought it may answer some of your questions.  Please let me know if you  have any questions on intervals!  They’re a GREAT way to burn a lot of calories, and they’re the best way to burn fat!

See all you bootcampers tomorrow!

For more info on our bootcamps, go to http://www.tuffgirlbootcamps.com.

Julie

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