Friday, December 2, 2011

Interval Workouts

Photo Credit Eva Kolenko
About a month ago, I posted an article about interval training as a way to spice up your workouts and get more out of your time. Here are a few of my favorite interval workouts to keep you motivated through the busy holiday season. As always, please check with your doctor before adding intensity into your exercise program.

Remember that you can incorporate intervals into any cardio workout, whether walking, run-walking, biking, or swimming.




Quick Blaster (25-30 minute workout)
  • Warm up: 5-10 minutes at an easy, leisurely pace
  • 15 seconds followed by 45 seconds recovery/easy pace (repeat this 2 times)
  • 30 seconds followed by 30 seconds recovery/easy pace (repeat this 3 times) 
  • 45 seconds followed by 45 seconds recovery/easy pace (repeat this 4 times)
  • 1 minute followed by 1 minute recovery/easy pace (repeat this 2 times)
  • Cool down: 5 minutes at an easy, leisurely pace

Booty Burner
(45-55 minute workout)
  • Warm up: 5-10 minutes at an easy, leisurely pace
  • 1 minute followed by 1 minute recovery/easy pace (repeat this 3 times)
  • 5 minutes followed by 3 minutes recovery/easy pace (repeat this 3 times)
  • 45 seconds followed by 30 seconds recovery/easy pace (repeat this 4 times)
  • Cool down: 5 minutes at an easy, leisurely pace

Pyramid Workout (60-70 minute workout)
  • Warm up: 5-10 minutes at an easy, leisurely pace
  • 1 minute followed by 1 minute recovery/easy pace (repeat this 2 times)
  • 2 minutes followed by 1 minute recovery/easy pace (repeat this 2 times) 
  • 3 minutes followed by 2 minutes recovery/easy pace (repeat this 2 times)
  • 5 minutes followed by 5 minutes recovery/easy pace (only once)
  • 3 minutes followed by 2 minutes recovery/easy pace (repeat this 2 times)
  • 2 minutes followed by 1 minute recover/easy pace (repeat this 3 times)
  • 1 minute followed by 1 minute recovery/easy pace (repeat this 2 times)
  • Cool down: 5-10 minutes at an easy, leisurely pace

*As always, make sure to listen to your body.  If it doesn't feel good, then stop.
**If you are a beginner, you will need to decrease the time and total number of intervals.

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