Wednesday, July 13, 2011

Wild Interval Wednesday

Wednesday is cardio day for me, so today we are giving you cardio options that are sure to blast off fat. Folks, it’s Wild Interval Wednesday!

Treadmill Intervals

Minutes        Speed
0-5               3
5-10             4
10-11           5
11-13           3.5
13-14           6
14-16           3.5
16-17           6.5
17-19           4
19-20           6.5
20-22           4
22-23           7
23-25           4
25-30           3

Need more challenge? Each time the speed goes up, increase your incline.

Don’t like the treadmill? Try a bodyweight circuit. Perform each exercise for 15 reps. Do all exercises without stopping, that’s one circuit. Repeat for 2-4 circuits, depending upon fitness level.

Squat Jumps
Front Lunges
Push Ups
Single Leg Squats
Mountain Climbers
Bicycle Crunch

Want to work with full intensity? Try the-

Fast & Furious
Pick your cardio equipment of choice, or take it outside. You should be looking for an oxygen tank at the end of this one – that’s how you will know you did it right!

0-3     minutes warmup
3-4     Go all out sprint
4-6     Recover at slower pace
6-7     Go all out
7-9     Recover
9-10   All out
10-12  Recover
12-13  All Out
12-14  Recover
14-15  All Out
15-20  Cooldown

Tabata Workout
Do each exercise as hard and fast as you can for 20 sec., with 10 sec. rest in between exercises. Do entire circuit, then rest 2 minutes. Repeat 3-4 times.

Jump squats
Spider man Push ups (start in plank, lower into pushup, bring right knee to right
   elbow, repeat with left knee)
Mountain Climbers
Tricep dips
Jumping Jacks
Bicycle Crunch
Jumping Split Lunge
Pike Push Ups

Good Luck!


ruthhill74 said...

This is really cool! I am stopping by from Blog Frog! If you like, check out my site:

Rebecca Dunning said...

Gonna go hit the gym in a bit here and will definately pop back to keep posted on what you're doing. Following from Blog frog.

getfitchick said...

Thanks ladies, for stopping by!
Go get 'em Rebecca!

Sarah Fitness said...

Nice! I normally can't stand the treadmill, but this kind of workout looks fun!


Saving By The Sea said...

Following from Over 40 GFC hop! Hope you'll follow us too :)