Let's Burn Some Fat Today

Here is a basic interval you can do walking/running on the treadmill, walking in your neighborhood, riding a bike outside, or in a gym if you have a membership or any cardio you prefer.

***Just remember, intense means INTENSE.  You shouldn't be able to carry on a conversation because you're so out of breath during and right after the high intensity phase.   And it's ok to make the low intensity low.  Bringing your heart rate down is key to intervals.  You won't be able to truly push yourself on the highly intense parts if you're not slowing down enough on the 'low' intensity phases.

1 minute low intensity 
      30 seconds high intensity 
1 minute low intensity 

       45 seconds high intensity 

1 minute low intensity

        60 seconds high intensity 

1 minute low intensity

        90 seconds high intensity 

1 minute low intensity

        60 seconds high intensity 

1 minute low intensity

       45 seconds high intensity

  1 minute low intensity  

       30 seconds high intensity

 3-5 minute cooldown  

Think of a basketball player.  Don't they all look amazing?!  It's because they do so much stop and go.  They sprint, then have a small break, sprint...over and over again.  Or think of a car.  Which burns more gas, road side or freeway?  Driving roadside uses more gas because you're constantly stopping and going.  When you think of your body, your gas is your food.  You'll burn more by switching up high and low intensity, rather than getting on the treadmill, pushing the "GO" button and walking the same speed for 1 hour.  This workout is about 20 minutes long and it will kill any workout at the same slow speed for an hour.  Remember, just look at basketball players and it's living proof that intervals are key to burning body fat.

Tomorrow do a strength workout, then Wednesday you can do a longer run, less intense.  Thursday do another strength day, and then Friday bust out this workout again.  Your body will change if you did an interval workout at least 2x a week.   Take the challenge and watch your body change!  (Of course, with a healthy appetite :)