Wednesday Jan 14th workout

Today was my Cardio Day.

I like to use interval Training for my Cardio Workouts. No more than 30 minutes and often less. It's all about changing up the pace/intensity of your cardio that will reap the maximum benefits


Treadmill: The mph shown below are designed for me. you may be slower and very possibly much faster... it's a % of your highest intensity level for 1 min intervals.

2 min warm up (3.2mph)
1 min 40% intensity (5.2mph)
1 min 50% intensity (6mph)
1 min 60% intensity (6.7 mph)
1 min 70% intensity (7.3 mph)
1 min 80% intensity (8mph)

Repeat beginning at 40%

1 min 40% intensity (5.2mph)
1 min 50% intensity (6mph)
1 min 60% intensity (6.7 mph)
1 min 70% intensity (7.3 mph)
1 min 80% intensity (8mph)

Repeat one more time but at end add 1 min at 90%-100% intensity

1 min 40% intensity (5.2mph)
1 min 50% intensity (6mph)
1 min 60% intensity (6.7 mph)
1 min 70% intensity (7.3 mph)
1 min 80% intensity (8mph)
1 Min 90% intensity (9mph)

Cool Down for 2-5 minutes

Total workout time with 2 min. cool down: 20 minutes. And you are SPENT!

Interval training is a great way to increase Lung capacity, push yourself past any type of cardio plateau, and great for burning maximum calories/Fat and helping with endurance. plus it's not as boring as just setting on one Speed and wondering when you can be done... you need to be constantly changing speeds, monitoring your heart rate, and assessing how you feel to push yourself.

Try it... Let me know how you liked/disliked it!

Enjoy!