Interval Training
zukkiz
Posts: 362 Member
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?
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Replies
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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.0 -
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.0 -
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.0 -
I am looking for ideas too for the off days from NROLFW.0
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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.0 -
I've been doing Cathe Frederich's HiiT video. 30 minutes, does the timing for you. my EYELIDS are sweating afterwards.0
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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.0 -
You could run outside and just do 2 minutes slow and 1 minutes sprint, rinse, lather, repeat.0
