Summer Interval Training

Posted by Health Boutique on

Option 1: Treadmill Intervals (35 minutes)

This interval routine burns more than 300 calories in 35 minutes.

Minutes

Speed (mph)/intensity

0:00–1:00

Warm up (5.5)

1:00–5:00

Jog (5.5–8)

5:00–6:00

Speed up (9.5; raise incline to 0.5%)

6:00–9:00

Recover (8.5; lower incline to 0%)

9:00–10:00

Speed up (8–11; raise incline to 0.5%)

10:00–13:00

Recover (8.5; lower incline to 0%)

13:00–14:00

Speed up (8–11; raise incline to 0.5%)

14:00–17:00

Recover (8–8.5; lower incline to 0%)

17:00–20:00

Speed up (10.5–12; raise incline to 0.5%)

20:00–23:00

Recover (8–8.5; lower incline to 0%)

23:00–24:00

Speed up (10.5–12; raise incline to 0.5%)

24:00–27:00

Recover (8–8.5; lower incline to 0%)

27:00–28:00

Speed up (8–11; raise incline to 0.5%)

28:00–31:00

Recover (8–8.5; lower incline to 0%)

31:00–35:00

Cool down (5.5–7)

  

 

Option 2: Do-Anywhere Intervals (30 minutes)

Do any cardio — cycling, walking, running, using the elliptical machine, etc. Use RPE to find your pace. At RPE 5, you should be slightly breathless; at 7 or higher, speaking more than a few words becomes difficult.

Minutes

Speed (mph)/ intensity

0:00–5:00

Warm up / 50%

5:00–6:00

Increase pace / 55-60%

6:00–8:00

Recover / 50%

8:00-9:00

Increase pace / 55-60%

9:00–11:00

Recover / 50%

11:00–12:00

Increase pace / 55-60%

12:00–15:00

Recover / 55%

15:00–16:00

Increase pace / 60-70%

16:00–19:00

Recover / 50%

19:00–22:00

Increase pace / 65-75%

22:00–25:00

Recover / 55%

25:00–28:00

Increase pace / 60-70%

28:00–30:00

Cool down / 35-50%

 

For more High Intensity Interval Training (HIIT) and Low Intensity Interval Training (LIIT) join our SkinnyMe Weight Loss Programs today. We spent a year collaborating with experts in nutrition, naturopathy, personal training and yoga to bring you these quality and effective Programs which are easily incorporated into your daily routine and produce real results.

 

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