Tuesday, April 26, 2011

Fit Tuesday ~ High Intensity Intervals

It's Fit Tuesday time again!!

I found myself grinning as I started to type this post! I guess I'm excited to talk a little fitness with you all today! Hopefully later this week I will get some fashion in as well. 

So, today I want to talk about cardio. I am one of those people who loves to go on a long run for over an hour {once or twice a week}. However, I know that's not for everyone. You're in luck because shorter cardio workouts with higher intensity are actually really great for your body! I want to give you some ideas for higher intensity cardio with a shorter duration.

Bryan Stevenson Photography

Intervals- short bursts of intense exercise with periods of recovery in between

1. Head over to your local high school track*
Warm Up
Jog or speed walk 5-10 minutes to get warmed up. 

Work Out
Sprint 100m, Jog/Walk 200m x 3
Sprint 200m, Jog/Walk 400m x 2
Repeat 6 times for beginners, Repeat 10-12 times if you are already in shape.

Cool Down
Jog or speed walk 5-10 minutes.

*if there isn't a track available near you, choose a flat area to run on. Substitute 100m for 15-20 seconds and 200m for 30 seconds

2.* Find a flat section of road, or hit the track or treadmill.
.Warm Up
Jog or speed walk 5-10 minutes

Speed up to a hard but sustainable effort for 30 seconds. Jog or walk to recover for 60 seconds. 
Repeat four times if you are a beginner, Repeat 10-12 times if you are already in shape.

Cool Down
Jog or speed walk 5-10 minutes
*from Women's Health Magazine Online

Why Intervals?
  • you keep your muscles working hard
  • your body burns calories less efficiently than with longer, moderate runs, therefore burning more calories
  • increased metabolism after the workout

As always, keep your workouts varied. Don't do this workout every day, mix in some other cardio throughout the week as well.

Are you familiar with interval workouts??
What are you doing to be active today??
Any requests for upcoming Fit Tuesdays?

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  1. I do intervals sometimes on the elliptical. Like push really hard every 5-10 minutes and then slow down. Not always but sometimes!

  2. Writeitinlipstick.blogspot.comApril 27, 2011 at 4:29 AM

    this is great i know nothing about exercise so I take all the help I can get

  3. Hiking in StilettosApril 27, 2011 at 4:56 AM

    I am more of a trail runner and love spending an hour on a long run, too. But intervals are great for morning workouts! I usually do intervals during the week and save my long runs for the weekend.

  4. Thanks for the motivation. I love intervals ... they get my heart beating in no time! :)

    ♡ from © tanvii.com

  5. I love interval training. I do these things on the elliptical that I call "HITS" where I jog for 3 minutes at level 5, then I "sprint" (I use this in quotation marks because I really don't go that quickly) at level 20 -- it's like you are moving through a puddle of mud. I pump as hard as I can with my arms and legs for 60 seconds, and then I bring it back down to level 5 or 7 and continue jogging for 3 minutes. I do this for anywhere between 20-30 minutes for a good, high intensity cardio workout.

    Plus, the HITS keep it from being boring!

    Twitter: @GlamKitten88

  6. I love HIIT workouts! I got hooked on them from Turbo Fire by Beachbody. Such a great way to get in a lot of work in a short time.

  7. HIIT workouts are great!! This is similar! Katy over at Think Pretty Thoughts blogged about HIIT last week, I believe. Check it out! :)

  8. Totally, girl! This isn't quite a HIIT workout but it is very similar. Way to go on doing HIIT! It's so good for your body!! Keep it up, lady!

  9. Aren't they?? I love running trails, too! We have so many great places to run in Portland. My best friend and I like to run trails together on weekends.
    Hey, I noticed you're following now!! Thanks and welcome! I hope you lik eit around here! :)

  10. Sweet!! Well, I post Fit Tuesday every Tuesday, obviously... :) I hope you keep coming back! Thanks for coming by today!

  11. Way to go!! That's great! You can totally do those on the treadmill! Try doing HIITs on it! :)

  12. Wow, THANK YOU so much for this post. I have no endurance to speak of, but I think I should be able to handle more intense but shorter workouts. Will definitely be giving this a try!

  13. Sure, girl!! I'm so glad this was helpful for you!! Please let me know how it goes when you try it! I'm sure you'll do great!! :)

  14. As a person who sucks at long distances, this is perfect for me, I'll have to try it sometime! my favorite cardio workouts are 15 minutes on the rowing machine, or 30 minutes on a cross trainer, or 40 on an elliptical. I love using the bike as a 5-10 minute warm up too.

  15. Ah yes, interval training- we meet again! :) When I was on the track team, interval training was definitely my nemesis! Although, I think it was probably running the 400 and 800 that made me hate sprinting more than 100 yards at a time. I know that interval training is phenomenal for your body, but it never grew on me. You put together a really good training plan, by the way! Love it!

    P.S. Nothing better than writing something that makes you smile! :)

  16. Good post. I am familiar with intervals. I so agree that you have to mix it up to keep different muscles working out. For interval training I have been working in P90X and Zumba this week. The hubby and I are working out together with P90x.

  17. Thanks! Hubby and you work out together?? I love it!! I really enjoy hearing that couples work out together! It's so good for you individually and for the relationship! I think, at least. :)

  18. Those are all really great! You could split all those times in half and do all of them during the same workout! That would make a great cross training session! :)

  19. I just started doing running intervals, I usually just jog for an extended period of time. I was kinda of nervous that I couldn't maintain a fast pace for more than a minute or two, but I surprised myself. I did quite well and I could really tell the difference the next day. I will continue to integrate these into my workouts.


Your comments mean so much to me!! Thank you for the support!!


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