Intervals,intervals, intervals! You keep hearing approximately how good they are for decreasing stomach plump, and increasing speed,and breaking through workout plateaus. Yet, you've been fortunately traveling along at a consistent pace - or maybe just afraid to max out your intensity. whether you're ready to tackle intervals but sprinting scares the sports bra off of you, or here's an easy workout where pace varies only slightly and never goes faster than 6.5 mph. Feel free to adjust the speed to your needs and hold fun!
Time Pace (mph)
Calories
Burned*
RPE** 00:00-5:00 4.0 (15 min/mile) 20 1-3 05:00-6:00 5.0 (12 min/mile) 7 4-7 6:00-8:00 5.5 (11 min/mile) 16
8-10 8:00-9:00 5.0 7 4-7 9:00-11:00
6.0 (10 min/mile) 18 8-10 11:00-12:00 5.0
7 4-7 12:00-14:00 5.5 16 8-10 14:00-15:00 5.0 7 4-7 15:00-17:00 6.5 (9:14 min/mile) 19 8-10 17:00-18:00 5.0 7 4-7 18:00-20:00 5.5 16 8-10
20:00-21:00 5.0 7 4-7 21:00-23:00 6.0 18 8-10 23:00-24:00 5.0 7 4-7 24:00-26:00
5.5 10 8-10 26:00-31:00 4.0 20 4-7 Total calories burned: 202
*Calculations are based on a 130-pound woman.
**RPE = Rate of Perceived Exertion[br]
For a printable version that you can take with you to the gym,click here.
Related:
After Running For 15 Years, I Made This Change and Finally Lost My stomach
Source: popsugar.com