Intense Cardio Interval Workout

Hi Everyone!

Yesterday I took my workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren't concerned with running speed this workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max. 

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace. 

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs. 

I hope you enjoy this one! It's tough, but a great challenge! 

Melissa

Click the link to get your own Gymboss Interval Timer!

Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)

Cool Down

Alternate Workout Burst for those who do not run:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Day 20: Cardio Challenge: Mile Repeats or Cardio HIIT

Hi Everyone!

Day 20 was a cardio challenge day for me! I have picked out my first few races this year, and it has motivated me to run. There are two workout options for today. For those of you that aren't runners I have included an alternate cardio workout option below, so check out the video below. 

For my workout I did mile repeats. If you are a runner, especially if you want to improve your endurance and speed, this is a great workout

Mile repeats should be done slightly faster than your race pace. 

How do I know what my race pace is?  

The easiest way to know your race pace is to go out and run a race and see what you can do it in. Your speed will vary depending on the length of the race (you should go faster per mile in a 5K than you would in a half marathon). 

The other option is to challenge yourself to do a 5K (3.1  miles) as quickly as you are able to. This would be a mock race. I recently did a mock 5K on the treadmill to see where I was at pace-wise with running. An outdoor time trial will be more challenging because there are fluctuations in elevation. You can use Runner's World's Pace Calculator to help you figure out your pace per mile. 

My 5K pace per mile was 7:16 min/mile, so for mile repeats I did them at 6:58 min/mile. I wanted to work on both endurance and speed so I did 4 mile repeats at this pace. I rested for about 2 minutes in between each mile. You can increase the rest as needed. Ideally your rest should be closer to half the time that you ran (so mine should have been 3:29). 

My workout:
Warm-up (Jump rope, walk, jog, or dynamic warm-up).

Mile 1: 6:58
   Rest: 2 Minutes
Mile 2: 6:57
   Rest: 2 Minutes
Mile 3: 6:59
   Rest: 2 Minutes
Mile 4: 6:58

Cool Down: Walk 5 minutes.
Total Running Time: 27:52

Don't forget to adjust the speeds to your own pace. I was not always a runner, and I built up to the speed I have now. (Read: Running Made My Cry...How I Became a Runner if you want to know more about my experience.) I am slowly but surely creating a blog with running workouts, tips and advice at www.BenderRunning.com. I haven't had as much time as I would like to work on it, but I am going to keep adding to it. 

I hope you enjoy today's workout. 
Melissa

PS Don't forget to check in on Facebook, Instagram or Twitter after your workout!

Alternate Cardio Workout(s):


All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Jump Kick (right)
3. Jump Kick (left) 
4. 3 Way Double Mountain Climber
5. High Knees 
6. Squat Jump 
7. Mountain Climber
8. Lunge Jump
9. Lunge Kick (right) 
10. Lunge Kick (left)
11. High Knees
12. Surfer
13. Burpee
14. Low Jacks 
15. Pendulum 


Repeat 1-2X

Or try this 10 Minute HIIT:


10 seconds Rest, 50 seconds Max Effort

1. High Knees or Jump Rope
2. Surfer Burpee
3. Side Kick Hop (right)
4. Side Kick Hop (left)
5. Mountain Climber
6. Lunge Jump
7. Squat Jump
8. Russian 
9. Frogger
10. High Knees

Full Body Workout at the Track

Hi Everyone,

This was my workout today. I did it right before Cross Country practice. It was absolutely gorgeous today, and it was really nice to get outside and enjoy the weather. 

Today's workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts. 

I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. :)

I hope you guys enjoy the workout. Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-5X

*Sprint the Straight Aways, Jog the Curves: 2-5 laps total. 

1. Burpees
2. Walking Lunge
3. Side Plank Jack (right)
4. Side Plank Jack (left)
5. Warrior 3 Squat
6. Plank Jack
7. Tricep Dip
8. Right Step Up
9. Left Step Up

Cardio.