Interval Training

zukkiz

I need some good ideas for interval training. I do NROLFW M/W/F. I would like to add interval training on T/TH/SA. Any good suggestions?

FrugalMomsRock75

I wish I could find a link to the article that I adapted my HIIT elliptical workout from, but alas, it's gone.

It basically goes like this (and you can do this on the bike or elliptical... or treadmill, even, I guess):

warm up 5 minutes
30 seconds full blast
1:00 slower
30 seconds full blast
1:00 slower
45 seconds full blast
1:30 slower
45 seconds full blast
1:30 slower
1:00 full blast
2:00 slower
1:00 full blast
2:00 slower
45 seconds full blast
1:30 slower
45 seconds full blast
1:30 slower
30 seconds full blast
1:00 slower
30 seconds full blast
5 minutes regular pace cool down.

You can modify it if you want a longer workout and just keep going with the 1:30 full blast with 3:00 (or however long you want) of the slower pace.

zukkiz

I wish I could find a link to the article that I adapted my HIIT elliptical workout from, but alas, it's gone.

It basically goes like this (and you can do this on the bike or elliptical... or treadmill, even, I guess):

warm up 5 minutes
30 seconds full blast
1:00 slower
30 seconds full blast
1:00 slower
45 seconds full blast
1:30 slower
45 seconds full blast
1:30 slower
1:00 full blast
2:00 slower
1:00 full blast
2:00 slower
45 seconds full blast
1:30 slower
45 seconds full blast
1:30 slower
30 seconds full blast
1:00 slower
30 seconds full blast
5 minutes regular pace cool down.

You can modify it if you want a longer workout and just keep going with the 1:30 full blast with 3:00 (or however long you want) of the slower pace.

That looks great, but I only have an old treadmill, that isn't even set up.

12by311

Find a place and count about 20-30 long paces. This is the are you will be doing your HIIT back and forth.

Warm up 5 min jog
10 Sprints
1 min rest
10 high skips
Burpees for 1 min
1 min rest
1 min mountain climbers
1 min crunches
1 min pushups, if you can't continue stay in "ready" position
1 min rest.

Repeat at 10 sprints

5 min cool down walk.

MrsKosal

I am looking for ideas too for the off days from NROLFW.

zukkiz

Find a place and count about 20-30 long paces. This is the are you will be doing your HIIT back and forth.

Warm up 5 min jog
10 Sprints
1 min rest
10 high skips
Burpees for 1 min
1 min rest
1 min mountain climbers
1 min crunches
1 min pushups, if you can't continue stay in "ready" position
1 min rest.

Repeat at 10 sprints

5 min cool down walk.

I really like this! Though I will have to work up to the jog. Cardio and I are not friends, but we should be.

bsinno

I've been doing Cathe Frederich's HiiT video. 30 minutes, does the timing for you. my EYELIDS are sweating afterwards.

12by311

I used to run all the time. I'm trying to get back into it to assist my cut. I like making up HIIT routines like that one to spice it up.

Today I did a 2 mile run, 10 flat sprints, 5 hill sprints, 10 high skips, 1 min mountain climbers, 1minute burpees, 5 hill sprints then cooled down on a stationary bike.

HeidiHoMom

You could run outside and just do 2 minutes slow and 1 minutes sprint, rinse, lather, repeat.