Fitness: Interval Running Workout #5

I’m back! Well… kind of.

I’m back at the gym, but not as much as I would like. But sometimes you just got to take what you get and make the most out of it. It hasn’t been easy, I definitely have fallen behind a little bit now. The running is a tiny bit harder now that I have been out of commission for a couple weeks and I find myself wishing just a little bit more that I was sitting on my couch back home instead of running. But I have no doubt that I will break down that wall and will be back on track in no time. Challenges and goals inspire us to keep going, to fight through the pain. So, that’s exactly what I am going to do. And I hope you do too.

Ladies, you have been warned. Start shopping the swim section now because you will love(hate) this workout. It’s called the “bikini cardio” workout. It’s about a 45-minute run and probably one of the harder runs for me personally. But hey, who ever said having a bikini body was going to be easy? If it was, we would all have them. It’s a lot of running at a fast pace but summer is almost here so we don’t have a lot of time to waste. Your bikini and sun-kissed skin will thank you later.

The Workout:

*Warm-up for 3 minutes. I do this by walking at around 3.5 mph but it’s your choice. Get the blood flowing.

*Run 2 minutes at 7.0 mph.

*Walk 1 minute at 4.0 mph.

-Repeat the run/walk cycle 9 times (not including the warm-up).

*Sprint at 8.0/8.5 mph for 1 minute.

*Walk at 3.8/4.0 mph for 1 minute.

-Repeat this sprint/walk cycle 5 times.

*Cool down, your choice, for 5 minutes. You will need it, so don’t skip it.

You probably understand now why this is called the “bikini cardio” workout. It’s hard and tiring- I know it is. But, at the same time it’s an awesome workout with even better results. If your legs feel like jelly, you can barely breathe, and your clothes are soaked with sweat you know you did something right for both your health and that bikini.

Happy exercising!

Fitness: Interval Running Workout #3

Can’t let this week go by without posting another interval running workout. We wouldn’t want that now, would we? đŸ˜‰

As mentioned last week, this workout is a little more endurance based. The previous workouts have focused on shorter periods of fast running but this time, we are going to run a little slower (most of the time) but  for a longer period of time. It’s still intervals but a little different. It’s good to throw in a different workout into your routine every so often. The more your body does something, the easier it becomes. Meaning your body doesn’t need to work as hard  to get where it wants to go or accomplish what it needs to. If you constantly tweak your workout routine your body won’t get “bored” and stop working. You don’t want to work your butt off for nothing so make sure to change it up every once in a while.

This workout goes by super fast for me because you are changing speed every minute so it keeps you busy and you lose track of how much time has actually gone by. And don’t worry, you still get to walk- for two minutes each round. It’s great recovery and something to look forward to at the end of each cycle. Also, don’t worry if you can’t do the whole thing just yet. It takes a while to build up endurance. All that matters is that you are taking the first to get there.

Well, here it is.

The Workout:

Warm-up for 2 minutes by walking at 3.5 mph.

Jog/run for 1 minute at 5.0 mph.

Jog/run for 1 minute at 5.5 mph.

Jog/run for 1 minute at 6.0 mph.

Jog/run for 1 minute at 6.5 mph.

Jog/run for 1 minute at 7.0 mph.

Jog/run for 1 minute at 7.5 mph.

Jog/run for 1 minute at 8.0 mph.

Walk for 2 minutes at 4.0 mph.

*Repeat 5 times without the warm-up (or as many as you can, many days I only make it to 3 reps and it is still really effective).

I definitely noticed a difference in my running after doing this workout for a few weeks. A 5K race doesn’t sound so intimidating anymore.

Let me know how it goes. Happy running!