An Interval Workout Gold Mine

by tinareale on January 13, 2012

Yay! We made it to Friday! No more fake Friday around here. I kicked off my morning with an early run before the kids woke up. I guess sooner or later I will have to clue you all in on my running plans, huh? Although, in all honesty, sooner or later I will have to clue myself in on my running plans. Still trying to figure out what they are.

Some things I DO know, however?

  • How great the high feels after a challenging workout.
  • The importance of switching the usual routine up.
  • Intervals keep things interesting.

So since I already covered Fun Fact Friday in my antsiness for it to actually be Friday, I have decided to devote today’s post to all things interval workouts. Hold onto your running/spinning/ellipticaling/dancing shoes, because I’m about to toss not one…not two…not five…but SIX great interval workouts your way. Something for everyone. Now you have absolutely no excuse to not bust some interval hiney. Did I really just say hiney on the blog??? I’m becoming my mom.

For interval workouts, I suggest choosing a form of cardio – treadmill, elliptical, stepmill, outdoor running, etc – that allows you to vary the intensity easily. During the higher intensity portion of the intervals, you should feel challenged and ready for a recovery by the end of each interval. Your recovery period should be long enough and at a low enough intensity for you to be able to complete your next interval. The longer the interval and the shorter the recover period, the more challenging the workout. Intervals are meant to push yourself, but always listen to your body. I prefer to use the Rate of Perceived Exertion (RPE) scale for interval training – shooting for an 8 or higher during intervals and pulling back to a 5 or 6 during recovery. Now, pick your workout and enjoy the rewards of interval training!

Pin It

“Intro To Intervals” Beginner Workout


“Moving Mountains” Hill Workout


“Go The Distance” Interval Workout For Distance Training


“Speedy McSpeedster” Quickie Workout


“Boredom Buster” Interval Workout


“I Want It All” Intervals With Strength Workout

jumping jacks 30 seconds 40 seconds as long as you can last…at least 30 sec!
burpees 30 seconds 40 seconds as long as you can last…at least 30 sec!
push-ups 30 seconds 40 seconds as long as you can last…at least 30 sec!
180 Squat Jumps 30 seconds 40 seconds as long as you can last…at least 30 sec!
Jump Lunges 30 seconds 40 seconds as long as you can last…at least 30 sec!
triceps dips 30 seconds 40 seconds as long as you can last…at least 30 sec!
Leapfrogs 30 seconds 40 seconds as long as you can last…at least 30 sec!
Side Shuffle 30 seconds 40 seconds as long as you can last…at least 30 sec!
Bear Crawl 30 seconds 40 seconds as long as you can last…at least 30 sec!
Up/Down Plank 30 seconds 40 seconds as long as you can last…at least 30 sec!
REST 2 minutes 3 minutes DONE!!!!

So, which one do you plan to try first??? Winking smile

Are you a fan of intervals? How do you incorporate them into your fitness plan?


1 Katie @ Pop Culture Cuisine January 13, 2012 at 7:30 am

I go back and forth on my love for them, but lately LOVING them! I find they make things go so much faster, because I give myself a count beforehand, like you need to run 5 sprints, so then I can keep pushing myself until those 5 are done. This week I did your “sweaty treadmill workout” twice and was a huge fan…I love how I was able to knock out 4.5 miles in no time!!

2 tinareale January 13, 2012 at 7:39 am

That one is always a favorite of mine! And those intervals at the end are KILLER!

3 Heather (Heather's Dish) January 13, 2012 at 8:01 am

i can’t wait to work out more intensely again…a good sweat and burning muscles sounds SO appealing right now!

4 Laura Agar Wilson January 13, 2012 at 8:05 am

Thanks so much for these Tina, I’ve been wanting to shake up my HIIT sessions and these are perfect! I love intervals for helping to feel that burn!

5 Tessa @ Amazing Asset January 13, 2012 at 8:07 am

Oh wow, gold mind indeed! I’m sure I can speak for a bunch of people when I say I dislike intervals during, but love it after! Although sometimes when I am really in the zone, I enjoy the intensity and feeling I have when I am doing this kind of workout
Thanks for the ideas!

6 Laura @ Sprint 2 the Table January 13, 2012 at 8:12 am

I have a love/hate relationship with intervals. I’m only allowed to start running again tomorrow and it’s supposed to “take it easy” (lame), but I’d love to try that last workout.

180 Squat Jumps are one of my favorites! Good for the “hiney.” LOL! I’d incorporate push ups into that line up too. :)

7 Heather (Where's the Beach) January 13, 2012 at 8:21 am

Great intervals. I pretty much rely on intervals to get me through a treadmill run. I need to do some of the 20 and 30 second full out blasts though. Been focussing on slightly longer intervals.

8 tinareale January 13, 2012 at 3:34 pm

It’s amazing how much harder the shorter ones are on me. Probably bec I don’t do them near as often so they kill when I do.

9 Lauren @ What Lauren Likes January 13, 2012 at 8:31 am

I hardly do intervals, but I am looking to do more of them! Thanks :)

10 Anna @ On Anna's Plate January 13, 2012 at 8:43 am

I miss hardcore intervals in my workouts as a pregnant lady…I do intervals with walking on the treadmill through the incline levels, but it’s just not the same :-)

11 tinareale January 13, 2012 at 3:34 pm

I know what you mean. I felt the same during my pregnancy. But you will be back at it sooner than you imagine. :)

12 Lindsay @ FuelMyFamily January 13, 2012 at 8:51 am

I did a very similar circuit yesterday and posted it last night actually! Its great because i did it in my backyard wih my daughter and she rocked some burps! And whenever I run on the treadmill I always do a boredom buster type workout because well the treadmill is just that…boring!

13 tinareale January 13, 2012 at 3:35 pm

Oh, fun! I can’t wait for M to do little workouts with me. I’ve done circuits like that quite a few times before and they BURN!

14 Lindsay @ FuelMyFamily January 13, 2012 at 4:34 pm

They start kids runs at 3! I ran a half miler with Alyssa a month or so ago after she turned 3 and she loved being just like mommy with her race bib pinned on!

15 Lindsay @ In Sweetness and In Health January 13, 2012 at 9:17 am

Oh wow all of those workouts look awesome!! I totally want to try them all, but especially the strength one :D . That looks super challenging! Also, I just wanted to say that a couple of days ago I posted a vlog (part 1) about my experience with disordered eating and I was inspired to do it after reading your series about binge eating…it was actually really cathartic to open up like that!

16 tinareale January 13, 2012 at 3:36 pm

I saw it and loved watching it. Think its so important to get our stories out there. :)

17 Lindsay @ In Sweetness and In Health January 13, 2012 at 6:01 pm

Aw yay! I’m glad you liked it. That means a lot Tina!

18 Ashley @ My Food 'N' Fitness Diaries January 13, 2012 at 9:25 am

LOVE this post – definitely bookmarking it. i’m a huge fan of intervals so things don’t get too boring. they also give me a challenge. i love the looks of the distance one and the “speedy mcspeedster” one!

19 Gina @ Running to the Kitchen January 13, 2012 at 9:32 am

I love the “I want it all” one! This is an awesome post Tina, I love new interval workouts because they’re pretty much all I do on the treadmill this time of year. Boredom buster is also getting bookmarked :)

20 Jess January 13, 2012 at 9:37 am

Love it! lately I’ve been digging the longer intervals vs shorter – so similar to yours above that has you running a total of 6 miles with mile-ish long intervals mixed with recovery rounds. AWESOME way to kill 6 miles on the ‘mill that’s for sure!

21 Kaelin January 13, 2012 at 9:39 am

I just found you blog and am loving it! As a possible soon to be mom (very early planning), you are an inspiration!!

Anyways, thanks for the interval workouts. I was stuck on a treadmill yesterday with a dead iPhone and no control over the TV programs. I could have used some of these for entertainment yesterday! Definitely next time. I also like the strength one, could be done at home for quick workout inside!

22 tinareale January 13, 2012 at 3:37 pm

Love quick blasts like that for at home workouts. 20 mins or so and I’m spent. :)

Good luck on the baby plans!

23 cheryl January 13, 2012 at 9:48 am

i’m jealous that you get to play with ANOTHER of my ATL buddies…first Lee, now Lauren. with the car being covered in snow today, i’m esp jealous!

24 Katie @ Peace Love & Oats January 13, 2012 at 9:50 am

I love making up intervals when I’m running, it really keeps things interesting!

25 Diana January 13, 2012 at 9:51 am

Woo hoo! I think I’m going to try the long distance interval workout TODAY! If it ever stops snowing, that is…

ALSO, I whipped up a batch of your mocha oatmeal this morning…why oh why have I never thought to put coffee in my oats?! I was a fool!

26 tinareale January 13, 2012 at 3:38 pm

Isn’t it so good? Gives it just a little something extra. I haven’t done it in a couple weeks so I need to get on that.

27 Hilary January 13, 2012 at 10:09 am

I love intervals but don’t do them nearly as much as I should…that last plan looks especially killer!!!!

28 tinareale January 13, 2012 at 3:38 pm

It is killer! But love that its short and intense.

29 Kristian @ BamaBelle...Balances Life January 13, 2012 at 10:13 am

Thanks for sharing! These look awesome, and I love the names for them! I’m bad about doing mostly steady state cardio, so I definitely need to push myself to try some of these!

30 teresa January 13, 2012 at 10:38 am

Thank you, thank you, thank you!!!
I am so tired of all my pre-set programs on my elliptical.
I needed this.

31 tinareale January 13, 2012 at 3:39 pm

Let me know if you try any of them. :)

32 Jamie @ Don't Forget the Cinnamon January 13, 2012 at 10:46 am

Ooh love this! Thanks for the inspiration!
I definitely would like to try the boredome buster!

33 Carol @ Lucky Zucca January 13, 2012 at 11:13 am

I definitely don’t do enough interval training! I love that you made these do-able across the board when it comes to cardio. Sometimes I’m in the mood for running, sometimes I like to spin, I don’t love the elliptical but I think its so cool you could use these for any kind of cardio you want. That’s something new I’ve never seen before! Thanks, Tina!!

34 jobo January 13, 2012 at 11:20 am

I love these intervals!! Just saved them to try since I have been sticking to my usual one I made for myself too much late. Need to switch it up!!

35 Anna Crouch January 13, 2012 at 11:30 am

I LOVE LOVE LOVE intervals! And I like how you have so many to choose, because I rarely like doing the same thing more than a few times in a row! Like…2-3 max, and then I get bored and have to switch it up. haha Thanks, Tina!

36 tinareale January 13, 2012 at 3:40 pm

That’s why I gave a few. I hate doign the same ones over and over too. :)

37 Claire @ Live and Love to Eat January 13, 2012 at 12:25 pm

I love short interval workouts – thanks for posting (and making them pin-friendly)!

38 CJ January 13, 2012 at 12:30 pm

Tina – thanks for your message – it means a lot, especially coming from you :D You’re such a role model.

As for intervals, I try to start doing them once I get done with my p90x routine. I want to try starting with sprint/jog ordeal.

My site is:

39 [email protected] EnjoyYourHealthyLife January 13, 2012 at 12:42 pm

I LOVE intervals!! Can’t wait to try ‘em….all :)

40 Cat @Breakfast to Bed January 13, 2012 at 12:51 pm

I want it all. It’s going to kill me. I leave you my gymboss.

41 Jessica M January 13, 2012 at 1:17 pm

They can hurt so bad, but you always feel much better afterwards! Intervals are great for kicking up your speed a notch! :-)

42 Leah @ Why Deprive? January 13, 2012 at 3:23 pm

I love intervals. I typically do them at home on my stationary bike because they keep me from getting bored. I can always tell a good one afterwards too because I’m ready to go to bed at 7pm. :)

43 lindsay January 13, 2012 at 4:43 pm

this is great tina! so versatile and heart pumplin for sure! i am saving this for when i get back to TX. Will use for bootcamps too. WOO!

44 Heather January 13, 2012 at 8:58 pm

I like running intervals but thats about it haha!

45 Kelly @ Laughter, Strength, and Food January 13, 2012 at 9:33 pm

I love intervals! It is a great way to switch up a workout and make it fun! I think intervals make a workout fly by!

46 Tiffany Youngren January 14, 2012 at 2:17 pm

So great! Thanks for the newbie tips :D

Take care!

~ Tiffany

Transfer of Health
Healthy Living and Recipes

47 Sam February 29, 2012 at 2:27 pm

I did your “I want it all’ set today. Whew! I hate burpees! LOL Nice job putting these together. :o )

48 tinareale February 29, 2012 at 3:28 pm

Glad you liked it. That one always gets me!

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