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?
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?