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Free Fitness Friday: Intervals for the Win!

Calorie-blasting, Exercise, Fitness, Free Fitness Friday, Free Workout, Healthy Lifestyle, HIIT, TrainingkellypuryearComment

It’s finally Friday!! Once again, the week flew by and we are already approaching the weekend! I truly don’t know where the time goes, but I know how important it is to make the time to exercise – even when I am short on time! Time really is of the essence and it may be difficult to fit in a cardio workout throughout the week, but I have great news for you! You can still get the health benefits of cardiovascular exercise in a quick 25- minute workout when you incorporate Interval Training - and you will burn twice as many calories with Interval Training in the same amount of time! Now that’s a win, win situation if you ask me!

Interval Cardio

(Photo: BodyBuilding.com)

The beauty of Intervals is that you can perform any cardiovascular exercise that you wish in nearly any setting that you desire– walking, jogging, sprinting or running the stairs outdoors; walking, jogging, and sprinting on the treadmill inside; or on the stair-master, rowing machine, elliptical, or spin bike in your house or gym – and you are able to perform the exercise at a higher intensity throughout the 25-minute workout. The key is performing the exercise at intervals of low intensity (to rest and recover) and higher intensity (to get your heart-rate up and torch some serious calories).

The intensity of the exercise is based on YOUR OWN rate of perceived exertion (RPE) and it is important to rest and recover during the lower intensity and to really push it during the higher intensity intervals. Here is a table that lists and describes the RPE method for setting the intensity level for your intervals.RPE chart

(Photo: runandbehappy)

Use this chart when setting your intensity levels throughout the interval workout and be sure to warm up for the first 3 minutes at a “light activity” factor (2-3 on the RPE scale) in order to warm up the body and prepare yourself for the higher intensity work. Similarly, be sure to cool down during the last few minutes at a “light activity factor” (2-3 on the RPE scale) in order to allow your heart-rate to come back down to near resting levels and end your work out with a full body stretching session to reduce soreness and prevent injuries.

Here’s the workout! It’s only 25 minutes long (including the warm-up and cool-down) and it will be over before you know it! Trust me, you will feel the burn and will feel amazing when it’s over!

Time Intensity (RPE)
0:00-3:00 2-3 (warm-up)
3:00-5:00 7-8
5:00-7:00 4
7:00-9:00 7-8
9:00-11:00 4
11:00-13:00 9
13:00-15:00 4
15:00-17:00 7-8
17:00-19:00 4
19:00-21:00 10 (as fast as you can!)
21:00-25:00 2-3 (cool-down)

Now that you understand how to use the RPE chart and have the Interval Training workout in front of you, let’s get this workout started!

  1. Pick your cardiovascular exercise of choice
  2. Set your Ipod to your favorite workout playlist
  3. Set your first interval speed and get going!

Have a blast “blasting” some serious calories and have a wonderful weekend ahead!