Happy Australia Day

Yesterday I was feeling pretty unenthusiastic about working out after work.  Especially after that killer arm day Tuesday (hope Amanda posts it soon!), I was mostly lethargic.  Rather than halfheartedly attempt one yesterday after work, I decided to pound it out today on the treadmill!

The workout is a mix of steep inclines, sprint intervals and recovery periods designed to get your heart rate going.  I set it to minute intervals but you could always set it to songs instead.   Amanda and I originally found this work out on Fitnessista, one of our favorite fitness blogs.   She varies it based to the song, sprinting during the chorus and recovering during the versus, and you can view it here: http://fitnessista.com/2009/09/rad-workout-1/.  It can be a rather intense workout for a beginner, so feel free to lower the speed levels to your preferences.  If it’s not enough of a challenge, feel free to crank it up 😀

 

Minute

0:00 – 1:30             
Walk.   Speed: 4.0   Incline: 2.0%

1:30 – 3:00             
Jog.   Speed: 5.0 – 6.0   Incline: 2.0%

3:00 – 6:00             
Jog.   Speed: 5.0 – 6.0   Incline: 2.0% to start, then raise it by 0.5% each 30 seconds

6:00 – 9:00             
Walk.   Speed: 4.0   Incline: 8% and increase 0.5% each 30 seconds

9:00 – 10:00            
Jog.    Speed: 5.0 – 6.0   Incline: 2.0%

10:00 – 16:00          
Sprint Intervals.   Sprint  7.0 – 8.0 for 30 seconds then jog 5.0 – 6.0 for 90 seconds    Keep the 2.0% incline

16:00 – 22:00          
Jog.    Speed 5.0 – 6.0   Incline:  Raise to 8% for 45 seconds, then lower to 2% for 75 seconds

22:00 – 23:00         
Jog.   Speed: 5.0 – 6.0   Incline: 2.0%

23:00 – 26:00          
Jog.   Speed: 5.0 – 6.0   Incline: 2.0% to start and then raise 1% each 30 seconds

26:00 – 32:00          
Sprint Intervals.   Sprint  7.0 – 8.0 for 30 seconds then jog 5.0 – 6.0 for 90 seconds    Keep the 2.0% incline

32:00                  
Cool Down.

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