Move It Monday: HIIT Bookends Cardio Intervals

by tinareale on April 1, 2013

Morning, my fellow fitness friends! I sincerely hope you each had a nice weekend and, for those who celebrated, an Easter full of love and joy.

You know what time it is this week? Spring Break time.

Back in the day – my growing up and then my teaching years – Spring Break meant freedom. Now, it means extra hours to keep two particular little cuties entertained, happy, and away from battling each other over every. single. toy. I love my kids and the extra time with them…but also know that I will need a mental break. In fact, I think I have even more motivation to get to the gym when they’re with me 24/7. Umm, hello? Free childcare in exchange for a workout? Everyone wins.

And that’s exactly what I plan to do this week – hit up the gym so I don’t miss any training runs for my super exciting race coming up and for testing out some Best Body Bootcamp workouts. [FYI – Round 5 started TODAY, but you can still register if you want in! The sooner you register, the sooner you can hop on in with everyone else!]

I may not be able to share Best Body Bootcamp workouts with you, but I CAN and WILL share a new treadmill workout I plan to use to help beat the ‘mill boredom. We’ll be mixing it up with both longer and shorter cardio intervals within the same workout. Sound good? You betcha!

Interval Cardio Workout

I call this one “HIIT Bookends” for hopefully obvious reasons.

You will start off with a 5 minute warm-up and then move immediately into some rounds of HIIT – alternating 60 seconds of sprinting with 60 seconds of recovery. After ten minutes of sprints, you will back off a bit on the heat and go for some more moderate intervals – 3 minutes picking up the pace moderately and 2 minutes of a steady, comfortable pace. Three rounds of that should leave you feeling fairly good, but you’re not done yet! We have to finish with another blast of sprints – five more 60 seconds on and 60 seconds off sprints. Feel. The. FIRE!

For a shorter option, you could do less rounds of intervals for each section. This workout can be done on the treadmill either running/jogging or walking (just vary the speed to a power walk on the increases). It can also be done on an elliptical, stepmill, bike, or even using plyometric drills in the comfort of your own home! Have fun with it! And be sure to tell me if you tried it out! Happy training!

Do you ever mix intervals within the same workout?


1 Miz April 1, 2013 at 7:34 am


2 Madeline @ Food Fitness and Family April 1, 2013 at 7:51 am

Awesome looking workout!!

3 Christine @ Love, Life, Surf April 1, 2013 at 7:56 am

haha. Yes. Love spring break and the extra time with the kiddos but yes, mama needs a mental break too!! I love your workouts Tina. I really do. So much creativity and fun ways to mix it up.

4 Linz @ Itz Linz April 1, 2013 at 8:09 am

i get super bored on the treadmill, but this looks like it will prevent that!!

5 tinareale April 2, 2013 at 6:53 am

I always have to figure out fun things to do on the treadmill. Otherwise…blech!

6 Jen @nutcaseinpoint April 1, 2013 at 8:48 am

Almost always! I love doing it to alleviate boredom, kick up the sweat factor a notch, and to just leave the gym feeling badass.

7 Kierston @candyfit April 1, 2013 at 9:00 am

Awesome! I try and switch it up to keep it interesting (and more intense!) :)

8 Bethany @ Accidental Intentions April 1, 2013 at 10:12 am

Good heavens does this sound brutal! I have a really hard time going interval workouts on the treadmill because it’s really tough for me to judge what to set things at speed-wise. I do, however, really enjoy interval workouts on the stat bike, and I definitely think this is something I could do on the bike! Thanks for sharing it!

9 tinareale April 2, 2013 at 6:54 am

Oh it can definitely be done on the bike!

10 Laura @ Sprint 2 the Table April 1, 2013 at 10:15 am

I love intervals! It’s hte only way I can stay on a machine for cardio – otherwise I get too bored even with a TV.

11 Melanie @ Nutritious Eats April 1, 2013 at 10:42 am

Looks like a good one! We are on spring break this week too- hopefully I can figure out how to pass the time with the kids.

12 Meghan @ After the Ivy League April 1, 2013 at 11:00 am

Pinning this workout for later! Love anything that mixes things up on the treadmill.

13 Kim April 1, 2013 at 12:10 pm

I love to mix up intervals in a workout. When I run on the treadmill, I’m always playing little games with my speed and incline!

14 Molly @ Just Your Average Athlete April 1, 2013 at 12:12 pm

I loveeeeee HIIT training. I use it to spice up any ‘ol workout I’m doing and it just kicks it up a notch and I feel great when it’s done!

15 Cat @ Breakfast to Bed April 1, 2013 at 12:19 pm

I plan on doing this….just as soon as I can move.

16 Ali @ WHOLEistically Fit April 1, 2013 at 12:24 pm

I love HIIT workouts and am always looking for new ones to try. Pinning this for later! :D

17 [email protected] Palate April 1, 2013 at 2:18 pm

Love doing HIIT on treadmill! Certainly works up a sweat!

18 Pavement Runner April 1, 2013 at 5:18 pm

Oh man… that is tough. How about I just run as far as i can?

I don’t do too many tempo runs, I go more by feel, but I know the benefit to working in intervals like this.

19 tinareale April 2, 2013 at 6:55 am

And we all know you can go far!!! Also – whatever you’re doing seems to be working for you, though. So I say stick with it.

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