Tara's Blog
23
Apr

Interval Workout

I told all of you on my BL People.com Blog (http://tvwatch.people.com/2010/04/21/taras-biggest-loser-blog-why-high-calorie-day-is-okay/#comments) that I would post one of my favorite interval workouts. This workout is one that I still use today!  Let me if you like it.

This is a workout where you basically want to do intervals but also gain some endurance as well (especially if you are just starting out). This workout will be able to be modified to whatever athletic ability you have.  What that means is you can do this if you have no athletic ability at all or if you workout all the time! The major premise of this workout for me is to be moving for 60 min straight.  The speed at which you are moving is not what is important at first. The goal like I said is to be active for one hour.

Also, this can be done with any type of equipment! You can do it on a stair master, bike, treadmill, elliptical or even in the pool.

Lets start very basic. This is pretty much the level  I was at when I got on the ranch.  I started of walking 9 min followed by a slow 1 min jog. I repeated this 10 min set 6 times to complete my hour.  Now there came a time when I could jog faster over that 1 min period before I was able to do 2 min of jogging and 8 min of walking. When I went to the 2 min of jogging it was slower then what I was able to do 1 min at, but that’s OK because I was increasing the time of me pushing it.

After some time you will get to a point when you can jog for 9 min and only need to walk for one min.  There are few things you can do at this point. You can try putting two sets together, for example, run 19 min and walk for a min.  Another thing you can do is go back to square one and not walk at all. Now instead of a 9 min walk and a 1 min jog you can jog for 9 min and RUN hard for 1 min.

In a few short months you will be running 9 min and sprinting for 1 min. Jogging for 1 hour will be something you will be able to do on a regular basis and something that you will look forward to everyday, just like I do.

Good luck and let me know what you think. Make sure to check out the examples of what I did below.

Tara

EX when I was beginning on treadmill

Minutes OFF at speed/ Minutes ON at speed

9 at 3.2 / 1 at 4.0

9 at 3.2 / 1 at 4.1

9 at 3.3 / 1 at 4.2

9 at 3.3 / 1 at 4.2

9 at 3.2 / 1 at 4.3

I did this for awhile then would repeat 8/2 instead of 9/1

Before I knew it I was up to 6/4

After 2 months….

Minutes OFF / Minutes ON

6 at 3.3 / 4 at 4.4

6 at 3.3 / 4 at 4.4

6 at 3.5 / 4 at 4.5

6 at 3.5 / 4 at 4.6

6 at 3.5 / 4 at 4.6

After 3 months….

Minutes OFF / Minutes ON

6 at 3.4 / 4 at 4.7

5 at 3.4 / 5 at 4.6

5 at 3.4 / 5 at 4.6

4 at 3.5 / 6 at 4.5

4 at 3.5 / 6 at 4.5

3 at 3.4 / 7 at 4.4

I slowly kept increasing my distance and speed and before I knew it, I was jogging for 60 minutes slowly at a 4.7 on treadmill – but I was moving for 60 minutes!

Now, when I want to kick my own butt I do something similar…

Minutes OFF / Minutes ON

7 at 5.8 / 3 at 7.5

6 at 6.0 / 4 at 7.5

5 at 5.8 / 5 at 7.0

7 at 6.0 / 3 at 8.0

7 at 6.1 / 3 at 8.3

7 at 6.2 / 3 at 8.5

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