Cardio Workout #1:
Interval Training
If you are not a professional athlete, I strongly believe that exercise and fitness should not consume a huge majority of your time. Having a busy schedule, it is important not to only get in a good workout but a fast one! This is why I am a huge fan of interval training!
Why is interval training better than jogging at a constant pace?
- Cuts time working out but not the results
Working out for a short period at a high intensity is just as effective on muscles as working out for a long period at a low intensity.
- Burns more calories
High intensity intervals brings your heart rate up for the whole workout, including rest periods. But the best part is because of the high intensity workout, your body continues to burn calories throughout the day. As a result, 100 to 200 extra calories are burned.
Interval training can be done on the treadmill or running outside, elliptical, and bike. You can print out the Interval Training Chart below and place on machine while working out. If you are like me and lose track of time, the chart will help you focus on your muscles rather than the time!
Interval Training Chart
| Time | Running | Treadmill | Elliptical | Bike |
| 00:00 | jog | 5.0 MPH | 145 - 150 SPM | jog |
| 00:05 | run | 6.5 MPH | 160 - 170 SPM | run |
| 00:08 | sprint | 7.5 - 8.5 MPH | 180 - 200 SPM | sprint |
| 00:09 | walk | 3.5 - 4.0 MPH | 140 - 150 SPM | walk |
| 00:10 | run | 6.5 MPH | 160 - 170 SPM | run |
| 00:13 | sprint | 7.5 - 8.5 MPH | 180 - 200 SPM | sprint |
| 00:14 | walk | 3.5 - 4.0 MPH | 140 - 150 SPM | walk |
| 00:15 | run | 6.5 MPH | 160 - 170 SPM | run |
| 00:18 | sprint | 7.5 - 8.5 MPH | 180 - 200 SPM | sprint |
| 00:19 | walk | 3.5 - 4.0 MPH | 140 - 150 SPM | walk |
| 00:20 | run | 6.5 MPH | 160 - 170 SPM | run |
| 00:23 | sprint | 7.5 - 8.5 MPH | 180 - 200 SPM | sprint |
| 00:24 | walk | 3.5 - 4.0 MPH | 140 - 150 SPM | walk |
| 00:25 | run | 6.5 MPH | 160 - 170 SPM | run |
| 00:28 | sprint | 7.5 - 8.5 MPH | 180 - 200 SPM | sprint |
| 00:29 | walk | 3.5 - 4.0 MPH | 140 - 150 SPM | walk |
| 00:30 | Done! | Done! | Done! | Done! |
* MPH= miles per hour, SPM= strides per minute
Remember, permanent changes do not happen overnight and it will take time for you to implement these lifestyle changes into your life.
But that is a good thing! Research supports that those who lose weight slowly versus those who lose weight quickly are much more likely to keep the weight off! With that said, now it's time for you to print out your Interval Chart and head off to the gym, jump on your bike, or run around your block because today is the day that you start working towards a healthier you!
Love,
Cindy Kimmi
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