High Intensity Interval Workout
High Intensity Interval Workout
Interval training is all about challenging your cardiovascular system and muscle endurance followed by recovery -- over and over in a patterned format – it's quick cardio blasts performed in a repetitious pattern with very short periods of rest. Interval training is effective at blasting calories fast, and challenges different muscles promoting muscular growth and endurance.
You can use different types of cardiovascular machines, such as the treadmill, and if you add weights it presents an extra challenge.
1. Warm Up: On the treadmill, set the incline so that it is challenging (most machines incline to a fifteen, a six or seven incline should be sufficient), with a walk pace that gets you walking briskly without …show more content…
Sprint: Now that you are warmed up, and your muscles are stretched, it's time to work the intervals. On the treadmill set the incline to zero, you are going to increase the speed to five or six mph, and run hard for thirty seconds. Your aim should be ninety percent of your maximum heart rate, your heart should be pumping as you run. Once thirty seconds has flown by, drop the speed back down to three mph, and walk for a minute. This allows your body to recover.
3. Squats: After the minute lapses get off the treadmill and start doing squats; make sure your rear is extended out like it's about to sit in a chair and your legs are set slightly apart, knees bent so they aren't extending past your toes. In a repetitive manner go from squat to standing right back into squat position. For an extra calorie boost, add fifteen second pulses when you are in squat position, or hold dumbbells to your side to build stronger quadriceps. Do this for one set of fifteen to twenty repetitions.
4. Jumping Jacks: This is a great cardiovascular workout, but it also tones and strengthens your leg and core muscles. Do thirty to forty jumping jacks as quickly as you can. If you have the strength you can add dumbbells to the routine for an extra calorie
Interval training is all about challenging your cardiovascular system and muscle endurance followed by recovery -- over and over in a patterned format – it's quick cardio blasts performed in a repetitious pattern with very short periods of rest. Interval training is effective at blasting calories fast, and challenges different muscles promoting muscular growth and endurance.
You can use different types of cardiovascular machines, such as the treadmill, and if you add weights it presents an extra challenge.
1. Warm Up: On the treadmill, set the incline so that it is challenging (most machines incline to a fifteen, a six or seven incline should be sufficient), with a walk pace that gets you walking briskly without …show more content…
Sprint: Now that you are warmed up, and your muscles are stretched, it's time to work the intervals. On the treadmill set the incline to zero, you are going to increase the speed to five or six mph, and run hard for thirty seconds. Your aim should be ninety percent of your maximum heart rate, your heart should be pumping as you run. Once thirty seconds has flown by, drop the speed back down to three mph, and walk for a minute. This allows your body to recover.
3. Squats: After the minute lapses get off the treadmill and start doing squats; make sure your rear is extended out like it's about to sit in a chair and your legs are set slightly apart, knees bent so they aren't extending past your toes. In a repetitive manner go from squat to standing right back into squat position. For an extra calorie boost, add fifteen second pulses when you are in squat position, or hold dumbbells to your side to build stronger quadriceps. Do this for one set of fifteen to twenty repetitions.
4. Jumping Jacks: This is a great cardiovascular workout, but it also tones and strengthens your leg and core muscles. Do thirty to forty jumping jacks as quickly as you can. If you have the strength you can add dumbbells to the routine for an extra calorie