WHY WAIT Workout Series #2

» Posted by on Dec 26, 2011 in Blog | 0 comments

WHY WAIT Workout Series #2

Tip of the day: After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.  

#2 CARDIO: 25min sprint interval FAT TORCHER

Equipment needed: treadmill (OR outdoors if no access to treadmill OR stationary bike), timer (watch)

This is a cardio interval workout consisting of short sprinting intervals followed by intervals of walking (or jogging depending on fitness level). This workout will improve endurance and aerobic capacity in half the time “slow” cardio will. It will also TORCH BELLY FAT!

Warm-up: 5 min of jogging/running increasing the speed by .2 each minute


start at 6.0

increase to 6.2 at 1:00,

6.4 at 2:00

6.6 at 3:00

6.8 at 4:00

Sprint: 30 sec @ 9.0-10.0 mph

Walk: 45-60 sec @ 3.2 – 3.4 mph

Increase speed back to sprinting approx. 10-15 sec (most treadmills take a few seconds to get the speed back up so factor this into your “rest” (Walk) time by starting to get the speed back up 10-15 sec before sprinting again)

Repeat Sprint/ Walk/ Increase speed intervals 7x (for a total of 8 sprints). To make this workout more advanced (“Challenge by Choice”) add 4 more sprints for a total of 12.  If you need to modify, decrease by 2 (6 sprints)

Cool down: 8 min – walk for 3 min @ 2.5 – 3.0 mph; stretch for 5 min (stretch quads, hamstrings, hip flexors, IT band, lower back, and calves)

*this example may not work for everyone so YOU MUST adjust according to your fitness level.

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