Interval Workout

This week I wanted to focus on what type of cardio you should be doing, and the answer is interval training! Studies show interval training is one of the best ways to have a healthy heart and to target those harder areas to burn fat. Whether it’s cycling, running, swimming, Pilates Reformer Jump Board, jumping rope; you need to get moving. Add in 1-2 days of interval training to lean yourself out, and to keep your mind busy while you sweat. Nothing is worse than being bored watching the clock for an hour when you’re working out, so let’s make it a fun challenge.

Treadmill Interval Workout (35 minutes)

  • 0:00-5:00     Warm Up      3.8 mph    Incline will remain at 1 until minute 26
  • 5:00-6:00      Run               8 mph
  • 6:00-7:00      Recovery     4 mph
  • 7:00-8:00      Run               8.2 mph
  • 8:00-9:00      Recovery     4 mph
  • 9:00-10:00    Run               8.4 mph
  • 10:00-11:00   Recovery     4 mph
  • 11:00-12:00   Run               8.6 mph
  • 12:00-13:00  Recovery     4 mph
  • 13:00-14:00  Run               8.8 mph
  • 14:00-15:00  Recovery     4 mph
  • 15:00-16:00  Sprint           9 mph
  • 16:00-17:00  Recovery     4 mph
  • 17:00-18:00  Sprint           9.2 mph
  • 18:00-19:00  Recovery     4 mph
  • 19:00-20:00  Sprint           9.4 mph
  • 20:00-21:00  Recovery     4 mph
  • 21:00-22:00  Sprint           9.6 mph
  • 22:00-23:00  Recovery     4 mph
  • 23:00-24:00  Sprint           9.8 mph
  • 24:00-25:00  Recovery     4 mph
  • 25:00-26:00  Sprint           10 mph
  • 26:00-31:00  Hill                 3.7 mph    Incline 12
  • 31:00-35:00  Cool Down   3.8 mph

*Stretch, foam roll and you’re done!

Beginner’s Tip: Keep in mind that if you are newer to running it will be more realistic to start your run at 5 or 6  mph and to work your way up to 8 mph.  Once you master that, then you can go from 7 mph to 9 mph.  As always start slow, listen to your body and check with your doctor before starting any new exercise regime.