High Intensity Interval Training Workout

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

Do you like running on the treadmill?  

Maybe you like running outside, but you need a more challenging workout. Today's high intensity interval training workout will give you just what you're looking for!

If you are not using intervals, or even if you are, I'm going to teach you one today that is going to kick up your running workouts to the next level.

What we are going to do today are thirty-thirties. What I mean by that is 30 seconds of hard running followed by 30 seconds of recovery. We're going to do that today for 10 minutes.   You can do it on the treadmill or outside.

If you're outside, it is very simple. All you have to do is change pace. Switch gears. If you are on the treadmill it takes a little more time to switch levels.

Start off with a good warm-up, 5 minutes at least to get the muscles warm and your nervous system primed for the work ahead.   Once you have warmed up, if your on the treadmill, get into a nice light jog for the first 30 seconds.   Just before you hit the 30 second mark, start increasing the speed on the treadmill up until a point where you are going at a pretty fast pace - just fast enough so that you can no longer carry on a conversation.  

Work nice and strong for 30 seconds and then bring it back down to a nice light jog for 30 seconds. That is your simple interval: 30-30. Once 30 seconds lapses, get that finger on the speed button and get yourself up to a good running pace once again.  Depending on your fitness level, that speed will be different for everyone, but you want a good challenge for that 30 seconds.

Now, how long do you want to run: 10, 15, 20 minutes?

That is up to you.  

It depends on your fitness level, how much time you have, and what your fitness goals are. If you don't know where to start, 10 minutes a few times a week is a great starting point.  

Enjoy!

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