1-2-3 Cardio Intervals

This cardio set will definitely give you a new challenge and help take your fitness to the next level!  Adding sprint intervals into your cardio training can provide many benefits including increased caloric burn and improved overall fitness.  Cardio intervals can be done a variety of different ways.  Walk, run, bike, elliptical, stair stepper and rower are a few examples of cardiovascular training modes.  Anyone at any fitness level can perform cardio intervals, the main differences between beginner exerciser and an elite athlete will be the intensity the intervals are performed and the total time or number of sets.  The below workout provides a basic template for a cardio interval workout. 

Warm up: 10 minutes, easy pace preparing your body for sprint intervals

Interval Main Set:

            1 minute sprint (or higher intensity than the warm up pace depending on

            fitness level), followed by 1 minute recovery to lower your heart rate

            2 minute sprint / 2 minute recovery

            3 minute sprint / 3 minute recovery

            2 minute sprint / 2 minute recovery

           

            1 minute sprint / 1 minute recovery

Cool down: 10 minutes at an easy pace to loosen your legs and mentally regroup.  Don’t forget to stretch after this phase! 

The goal for the recovery phase is to get your heart rate down and give your body time to recover enough to prepare for the next sprint.  As you progress through the intervals you may feel you need more recovery time in each set.  That is okay, take and extra: 30 seconds or minute. 

Depending on the time you have and your fitness level you can choose to perform one main set or more.  If you are just beginning start with one and work on progressing to two, three and so on.  If you have a good fitness base start with two or more and work on increasing your speed during the sprints.

I actually did this workout today, running (in 30mph wind) and it felt great!  The wind added an extra challenge, especially during the sprint parts when the wind was in my face, however, I felt so accomplished once I was done!  So give it a try and push you body and fitness to the next level!

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