Move It Monday: New Interval Workout

by tinareale on July 23, 2012

You know what? I actually don’t mind Monday so much. I get to start each Monday talking with you all about something I love…NEW WORKOUTS! This Monday is especially fantastic because it kicks off the 2nd round of Best Body Bootcamp. If you missed out on registering this time around, don’t worry. There will be a 3rd round later this year. I’m thinking for some motivation during the holidays? Whatta ya say? Winking smile

Anyway. Back to today. And this past week’s workouts. I had another great week, with a good chunk of the week featuring some workouts I will share with you later this week.


The past few weeks I have featured strength training routines (the Burpee Blaster Circuit and the Sandbag Workout), so I wanted to switch things up today. I wanted to give all you cardio lovers out there something to get you worked up. I mean, worked out. Yes, these intervals WILL work you out! The best part, though? You can easily tweak it to your fitness level and challenge yourself whether a beginner to interval training or master of intervals. I do recommend having a base level of fitness and experience, though.

Either way it will push your limits as you push your speed or resistance higher and higher within each interval. You heard that right. Almost like an interval within an interval.


At first glance, I know the workout might seem a little confusing. I broke down the different intervals into different sections to hopefully make it a bit easier to follow along. First, you go through a few sets of intervals focusing on speed (Rounds 1 – 3) and then move to sets of intervals focusing on incline and resistance (Rounds 4 – 6).

The time of each interval doubles with each round in the following layout:

  • 1 minute with increases every 15 seconds
  • 2 minutes with increases every 30 seconds
  • 4 minutes with increases every 60 seconds

The recovery always stays at 1 minute between each round. All of the incline/resistance and speed changes will make the workout FLY by. And you can adjust it to your preferences. I gave example speeds and inclines, but focus on the overall perceived exertion for the workout. You can complete the entire workout as walking intervals. You can move it to the elliptical playing with the resistance instead of incline like on a treadmill. You can use a bike or stepmill and focus on the revolutions/steps per minute. Mix it up however you like!

***For more great interval workouts, check out my Intervals Gold Mine post! ***

Your Turn – What is your favorite way to do interval training? Elliptical? Running on the treadmill or outdoors? Incline walking? Swimming? None of the above?


1 Nicole July 23, 2012 at 8:00 am

great workout as usual! i don’t mind monday’s either! going to pin this!

2 MizFit July 23, 2012 at 8:07 am

will tweet. will pin. first must make self DO.

3 Cheryl @ Happy is the new healthy July 23, 2012 at 8:14 am

I definitely only do HARD intervals if there’s external motivation — a class, a coach, or a partner! That being said, I’d choose spin class as my fav way to get them done!

4 Alex @ therunwithin July 23, 2012 at 8:17 am

This looks killer!

5 Lynne Wilson July 23, 2012 at 8:31 am

Going to go downstairs and give this a try right now!!!

6 Maryea @ Happy Healthy Mama July 23, 2012 at 8:41 am

My favorite kind of interval training is doing sprints on the track. Preferably with a group. Doesn’t happen very often, unfortunately.

7 Heather (Where's the Beach) July 23, 2012 at 8:52 am

Looks like a good one. If I have to run on a treadmill – intervals all the way. I do like doing intervals with plyo and/or kettlebells too.

8 Kelly July 23, 2012 at 9:09 am

Monday mornings are my favorite workout monings! I usally don’t work out on Sunday and probably only 50% of the time on Saturday so I always feel well rested and ready to tackle the workout!! I like spinning intervals the best!

9 Danica @ It's Progression July 23, 2012 at 9:22 am

I love doing running intervals on the treadmill–it always feels good to get a few full out sprints in!

10 Cat @ Breakfast to Bed July 23, 2012 at 9:26 am


11 Kim @ Redefining Kim July 23, 2012 at 9:39 am

I really enjoy doing intervals on the treadmill and the elliptical. I can’t wait to test out this workout!

12 Kattreenakjb July 23, 2012 at 9:49 am

I think a bootcamp round 3 around the holidays would be awesome!! It would definitely keep me motivated! :)

13 Lisa July 23, 2012 at 11:04 am

Love this workout! For interval training I love getting on the spin bike and doing my own thing, or sometimes we have specific interval spin classes. So much fun

14 Madeline @ Food Fitness and Family July 23, 2012 at 11:56 am

Totally pinned this workout … LOVE me some good intervals :)

15 [email protected] for the Soul July 23, 2012 at 1:23 pm

oh dannnng girl! :P That’s a crazy interval! I’m so proud of you for helping so many women with their fitness! I’m constantly hearing great stuff about your routines Tina. Keep it up <3

16 Carol @ Lucky Zucca July 23, 2012 at 2:14 pm

Yes, yes yes to the holiday bootcamp! I couldn’t do this one because I had a hard time last time balancing it with half-marathon training and I’m training now again, but I would LOOOVE to do a holiday bootcamp!

17 [email protected] July 23, 2012 at 3:06 pm

This looks awesome! I love doing intervals on the treadmill :)

18 Paige @ Your Trainer Paige July 23, 2012 at 3:09 pm

YES to the holiday boot camp! My teaching schedule will be a bit calmer then, and will be able to participate again if so…hint hint ;) ;)
Great interval workout!

19 Leonor @FoodFaithFitness July 23, 2012 at 3:58 pm

My favorite interval training is probably running .

20 Brittany @ Delights and Delectables July 23, 2012 at 4:39 pm

I love circuits esp on a treadmill or elliptical! I can’t believe I forgot to sign up for bootcamp. Doh!

21 Andrea July 23, 2012 at 5:23 pm

Just added this to my pinterest fitness board!! Will definitely try it out asap!

P.S. The Bootcamp is amazing! SO happy to be doing it this time :-)

22 Allison @ Running Through Red Lights July 23, 2012 at 10:31 pm

I will be doing this sometime this week! I’m looking for ways to push my workouts, and this definitely looks like it’ll get me going! Thanks for another great workout, Tina!

23 Kendra July 24, 2012 at 4:56 pm

Tina, please let us know when you will be doing the next body bootcamp, as I think I’d like to join that one. Thanks! Kendra

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