My shirt says it all. If you’re a health and exercise nut like me, balance is how you have to live your life. If you’re too extreme, then you’re not a healthy person (that’s pretty much always true). This morning I’m starting my day out with cup of coffee from Starbucks, which is now 20 cents more expensive. Did you hear how Starbucks is increasing their prices? Google it.
I need coffee to wake myself up before a workout with Brandon. I have to be perked up with do his interval workouts, which are killer. This Fitness Friday Brandon is sharing some of his interval workout training secrets, and giving you his very own routine he does with me.
Want to do interval workouts like me? Yes, your heart will race and you might want to keel over. Get ready to SWEAT!
Last week I talked about why you should start including some interval training into your workouts. Now I’ll give you some actual interval workouts to do. These are just a few programs to get you started, but you can always play around with the variables (like speed and interval length) to see what works best for you. I’ve included treadmill and elliptical machines and three different levels of difficulty. That way you can incorporate some interval training into your workouts no matter what level of fitness you’re at right now. For all of these I suggest you do a general warm up of 3 minutes at a normal, but not too intense, pace first, before jumping right into the interval program. Just enough to get your heart rate up and start a light sweat.
Treadmill:
Beginner –
*Set incline to level 2 for whole workout
Round 1: Set speed at 3.5 mph (work at this pace for 2 minutes)
Round 2: Set speed at 6.5 mph (work at this pace for 2 minutes)
Repeat this cycle for a total of 8 times (total workout time 32 minutes)
Intermediate –
*Set incline to level 3 for whole workout
Round 1: Set speed at 7.5 mph (work at this pace for 3 minutes)
Round 2: Set speed at 3.7 mph (work at this pace for 1.5 minutes)
Repeat this cycle for a total of 7 times (total workout time 32 minutes)
Advanced –
*Set incline to level 5 for whole workout
Round 1: Set speed at 8.5 mph (work at this pace for 2 minutes)
Round 2: Set speed at 3.7 mph (work at this pace for 1 minute)
Repeat this cycle for a total of 10 times (workout total 30 minutes)
Elliptical:
Beginner –
*Set resistance to level 5 for whole workout
* Set incline to 20% for whole workout
*SPM = Strides per minutes, usually located in the top left or right corner
Round 1: Aim for 100-120 SPM (work at this pace for 4 minutes)
Round 2: Aim for 140-160 SPM (work at this pace for 2 minutes)
Repeat this cycle for a total of 5 times (workout total 30 minutes)
Intermediate –
*Set resistance to level 8 for whole workout
*Set incline to 30% for whole workout
Round 1: Aim for 140-160 SPM (work at this pace for 3 minutes)
Round 2: Aim for 120-140 SPM (work at this pace for 2 minutes)
Repeat this cycle for a total of 6 times (workout total 30 minutes)
Advanced –
*Set resistance to level 12 for whole workout
*Set incline to 30% for whole workout
Round 1: Aim for 180-200 SPM (work at this pace for 2 minutes)
Round 2: Aim for 140-160 SPM (work at this pace for 2 minutes)
Repeat this cycle for a total of 8 times (workout total 32 minutes)
Written by: Brandon Cole
Post Sponsor: Happy Healthy Balanced Peaceful Life
Top: HHBPL, Wrap Shirt: (KB Kasuals) Rails, Shorts: Joe’s
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