Interval Training
This workout is an interval workout employing both speed intervals and hill intervals. This can be done on any cardio machine or outside*, although the example below uses the treadmill. The intensity levels are based on the Perceived Exertion Scale. You can also use a Target Heart Rate Calculator to monitor your exercise intensity. **Always check with your doctor before starting an exercise program!
| Perceived Exertion | The Workout |
| 3-4 | Warm up: 5-10 minutes brisk walking |
| 6 | 2 minutes: 3.0 mph, 5% incline |
| 5-7 | 2 minutes: 3.2 mph, incline starts at 0%-- Increase the incline one percent every 15 seconds |
| 5 | 2 minutes: 3.2 mph--Decrease your incline one percent every 15 seconds |
| 7 | 1 minute: speed walk or run as fast as you can, incline: 0% |
| 5 | 2 minutes: 3.0 mph, incline 0% |
| 8 | 1 minute: 3.3 mph, incline 10% |
| 5 | 2 minutes: 3.0, incline: 0% |
| 7 | 2 minutes: Increase your speed one increment every 15 seconds, incline: 0% |
| 5 | 2 minutes: Decrease your speed one increment every 15 seconds, incline: 0% |
| 8 | 1 minute: speed walk or run as fast as you can, incline: 0% |
| 5 | 2 minutes: 3.0 mph, incline: 0% |
| 7 | 2 minutes: increase both speed and incline 1 increment every 20 seconds |
| 6 | 1 minute: 3.0 mph, incline: 3% |
| 8 | 1 minute: speed walk or run as fast as you can, incline: 0% |
| 5 | 2 minutes: 3.0 mph, incline: 0% |
| 3 | 5 minutes: cool down |
| Total Workout Time: | 35 - 40 minutes |
*To do this workout outside, simply alternate speed walking, running or hills
for 1-2 minutes with 2 minutes of slow walking to recover.
