Cardio Interval Training

Cardio intervals

High intensity intervals can be performed indoors or outside with or without cardio equipment. If you prefer walking and running, do the intervals by jogging, running or sprinting for the “exertion” portion and walking for the “recovery” portion

If you have a bike or prefer the recumbent bike at the gym, perform the intervals by increasing your speed or resistance for the “exertion” and slow-pedaling during the “recovery”.

Try it this way for 20 – 30 minutes, depending on how much energy you have:

1 minute – moderate speed, get the heart rate up
1 minute – exertion – go hard
2 minutes – recovery – get the heart rate back down as much as possible
1 minute – exertion – push harder than last time! you can increase your speed or resistance
2 minutes – recovery – slow down the heart rate
1 minute – exertion – push even harder now!!
2 minutes -recovery
1 minute – exertion – push, push, push!
2 minutes – recovery

Keep up this momentum for at least 20 minutes, and work your way up to 30 minutes. During the exertion push harder each and every time; you should be going harder and faster than the previous exertion. The recovery is meant to slow down the heart rate; do whatever it takes to slow your breathing.

Try to do at least 2 days of intervals a week, and you will see results in no time! Next time I will share specific ways to perform steady-state cardio.