Tag Archives: Interval workout

Not-So-Monotonous Cardio Workout

8 Jan

The gym has been PACKED. Lots of people working on their New Years resolutions I’m sure! The real test will be if they’re still here in 2 weeks… :-/.

Group fitness has been booming with participants! We have over 50 classes on the schedule this semester, some new and some old. Power hour debut yesterday; the concept behind this class is HIIT and to get a kick-butt workout in under 40 minutes. I don’t think the participants caught-on at first, but by the end, they realized that the workout is coming to an end and they picked it up! Hopefully the numbers keep climbing throughout the semester!

This semester, I scheduled set office hours for my graduate assistantship. Last semester, I came and went and found that although I enjoyed the freedom, I didn’t feel like I accomplished much in my hours. My weeks will look like this:

  • Monday’s 9-2pm
  • Tuesday’s 6-1pm
  • Wednesday’s 6-1pm
  • Thursday’s 6-1pm
  • Friday’s TBA

Why so many crack-of-dawns? I’m training more! Last semester, I taught ~4-5 classes a week and completed only fitness assessments when needed. This semester, I’m teaching 3 classes (and subbing where I can) and being a trainer in The Biggest Loser program we offer. My group will train Tuesday’s and Thursday’s at 6am and I do BLAST at 6am on Wednesday’s. I feel I have a much better grasp on getting things done in my designated hours.

This morning I completed a not-so-monotonous cardio workout. I only do 3-AT MOST-HIIT workouts a week, interspersed with strength, mind/body’s, and steady-state workouts too. I did a lot of strength workouts yesterday (Power hour, TRX demo) so today I wanted to do steady-state with some plyo’s at the end.

Slightly adapted from Julie at PBFingers’ Beat Boredom Interval Workout:

20-Minute Elliptical:

  • 0-10:00 @ Resistance 7
  • 10-12:30 @ Resistance 9
  • 12:30-15:00 @ Resistance 10
  • 15:00-20 @ Resistance 7

10-Minute Treadmill:

  • 0-5:00 @ Speed 7, Incline 1
  • 5:00-10:00 @ Speed 4.2, Incline 8

7:30-Minute Plyometrics:

  • 1:00 Burpees
  • 2:00 Jumping Jacks
  • 3:00 Mountain Climbers
  • 4:00 Speed Skaters
  • 5:00 Jump Squats
  • 5:30 Burpees
  • 6:00 Jumping Jacks
  • 6:30 Mountain Climbers
  • 7:00 Speed Skaters
  • 7:30 Jump Squats

Stay happy 🙂

One, Two, Three

7 Feb

Good morning! Today is going to be a great day (minus the fact that I have an essay test today and another test Thursday); it began with an interval workout, trained a client and will be non-stop work and school untill 4pm tonight!

In my efforts to provide you with tons of workouts to complete on the pink treadmills to raise money for Miles 4 Kay, I’ve created another one to add to the list:

  • warm-up ~5 minutes
  • 1 min. @ 8.0 mph
  • 1 min. @ 7.0 mph
  • 2 mins. @ 8.0 mph
  • 2 mins @ 7.0
  • 3 mins. @ 8.0
  • 3 mins. @ 7.0   ^repeat 3X
  • 3 mins. @ 8.5
  • 2 mins. @ 6.5
  • 2 mins @ 6.2
  • cool down

But don’t stop if you’re not at a mile (i.e. 5.43 or 6.88)! Keep running until you reach one (6.0 or 7.0). Remember, every mile logged on the pink treadmills raises $.10!

Happy Running!!


Weights/Cardio Intervals

15 Dec

Heading to the gym at 5:50am means you must be prepared! If I have a busy day and know I’ll be tired when I finish my to-do list, I get my workout in first thing in the morning. Some benefits of exercising in the a.m. include increased energy and a positive attitude, a higher metabolism throughout the day and more cravings of healthier foods, and most importabtly..IT’S DONE!  One less thing you have to think about. And..call me crazy but I SWEAR workouts in the morning go by 10X faster than later in the day. Anyone else agree?

I like going in the morning because I don’t have a parking pass on campus and they start ticketing at 7am which means I have 1 hour to get through my workout. This pushes me to decrease rest breaks, increase the intensity in a short amount of time and prevents lollygagging!

This interval workout utilizes weight training and cardio to really kick yo’ butt! As always, proper form and safety cues!

  1. 2(15x) Squats
  2. 1 min. Jumping Jacks
  3. 2(15x) Chest Press
  4. 2(30 second) High Knees
  5. 2(15x) Dead Lift and Upright Row
  6. 20 Burpees (extremely challenging! Do as many as you can with good form; I did the no push-up version)
  7. 2(15x) Triceps Kickbacks (1 at a time, or both)
  8. 2(30 second) Lateral Bench Hop-overs (these are so fun! Start with jumping over an imaginary bench, progress into a low bench, then progress into a higher bench)
  9. 2(15x) Biceps Curls (balance on 1 leg)
  10. 20 Burpees (as many as you safely can)
  11. 3(12x) Lunge Jumps
  12. 2(15x) Seated Overhead Press
  13. 2(15x) Stability Ball Hamstring Curls
  14. 1(1 minute) Stability Ball Planks (I moved my arms slightly forward and back to challenge my stabilizers in my spine more)

And you’re done with exercise for the day! You should feel euphoric when leaving the gym. A mantra I like to repeat during morning workouts is..

“You’ll never regret this workout”