Nothing gets your metabolism revved like doing interval training during your workout.
I am a runner- I love to run pretty much anytime and anywhere. However, my downfall comes in that I tend to run the same pace throughout my entire run. And while running at the same pace is WAY better than not running at all, adding intervals adds an extra kick, calorie burn, and muscle tone.
An interval just means changing your pace, the effort you exert, and can even mean changing activities intermittently throughout the course of your workout.
Types of Intervals:
1. Walking, Running, Walking and Running
Whether you’re a walker, a runner, or trying to do both at the same time, intervals will work for you.
-Try to walk at a comfortable pace, and then power walk your heart out off and on throughout your workout.
-For something more intense try alternating running with walking. Changing your heart rate is efficient at fat burning!
-For very intense, try running intervals. I like to do 1 min of sprinting followed by 2 minutes of jogging, and then I repeat this for whatever distance I am running that day. This keeps your heart rate high the whole time, just don’t push too hard.
2. Timed intervals
During your intervals, set a timer! Knowing I only have to push really hard for 1 minute of sprinting and then get to jog for 2 makes it much more bearable before it all starts over again. There is no perfect timing on the intervals, do what you are comfortable with. Beginning runners, do 1 or 2 minutes of running followed by 4 minutes of walking. You decide!
3. Cardio combined with Circuit Training
This is one of my favorite and least favorite workouts. Combining a run with muscle strengthening will kick your butt and leave you firmer and more toned than just a single cardio activity. I like to do Jillian Michael’s 6 Week 6 Pack for 20 minutes and then go run a couple miles.
Whatever your interval of choice is, just make it a regular occurence in your workout. You will notice significant difference in your tone and stamina when you add intervals to your regular cardio routine.
Do intervals this week! Try them in whatever capacity you feel comfortable. They may be the best activity for muscle toning, heart health, and endurance building.