Friday, September 3, 2010

Fitness Friday #2...Finally!

With vacation (Ahhhh, I miss you already) and school starting, I haven't had another Fitness Friday in a few weeks. 

Sometimes when we think of working out we envision a laborious session with the treadmill or elliptical wishing the minutes would tick by just a little faster. We drone away on the same speed, for the same amount of time 3-5 days a week, if we're lucky (are you getting in a workout 3-5 days a week?). Sound familiar? No matter what routine you have adopted into your daily fitness routine (do you have one?) it can get monotonous if you let it. Here's a way you can change it up, get more out of your workout and even save some time while torching those calories.

When you're looking for something new, you're short on time and need to get in a good workout get in on HIIT or High Intensity Interval Training! Mix walking with short sprint runs with recovery walking and repeat. Or slow jog then sprint and go back to a slow jog...repeat this alternating pattern for 20 minutes and you've HIIT it :)

Depending on your current activity level the intervals can vary with speed, but an example would be 2 minutes walking with 1 minute jogging and repeat. Or 3 minutes jogging with a 1 minute run/sprint and repeat. Another example split may look like this: 30 second sprint, 1 minute run, jog or walk and repeat. HIIT can be done on a treadmill, elliptical or bike, inside or outside. It's beautifully versatile and super effective!


Here was my HIIT workout this morning:
5 min warm-up at 3.8mph 3-5% incline
1 min run at 5mph at 2-3% incline
2 min walk at 4mph at 5% incline
1 min run at 5.5mph at 2-3% incline
2 min walk at 4mph at 5% incline
1 min run at 6mph at 2-3% incline
2 min walk at 4mph at 5% incline
1 min run at 6.5mph at 2-3% incline
2 min walk at 4mph at 5% incline
1 min run at 6.5mph at 2-3% incline
2 min walk at 4mph at 5% incline
1 min run at 6.8mph at 2-3% incline
2 min walk at 4mph at 5% incline
2 min run at 6.8mph at 2-3% incline
5 min cool down walk at 3.5-3mph at 2% incline

I was a super sweaty beautiful mess at the end of it and I burned the same amount of calories as a my 35 minute run outside!


Try it...get HIIT this week!

Make Everyday Count!
Gettin' this bod to bed, I have a 7 mile run scheduled tomorrow morning.



Please get permission and clearance from your Doctor before beginning any exercise program!

1 comment:

  1. I love love love HIIT! To me, it is working smart, instead of just working hard! If you have to choose, choose smart, because it will be hard anyway!:)

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