Cardio Intervals are a stellar way to torch fat and they can be done quickly because you workout out at such a tough intensity, you don’t have to spend as long doing them!
This circuit is best on a treadmill if you have one as it is easier to pace yourself for these short periods of time when you can set the speed, but if you don’t have access to a treadmill, these can be done outside instead.
Warm up
As always, do a bit of stretching and slowly raise your heart rate before getting started. I usually like to walk 1-2 minutes before moving to a slow jog.
Sprint
A sprint should be a max effort. You’ll be walking or running as fast as you can for the set amount of time. Your 20 second all out will probably be faster than your 2 minute all out, you will need to pace yourself so you can finish.
Recovery
Try returning to your comfortable base pace to recover. Depending on your fitness, this may be a jog or a quick walk. If you must, go ahead and step off your treadmill but the goal is to keep moving if you can. Start ramping up your speed prior to the end of your recovery so you’re back to max effort by the time the timer starts.
Cool down
You earned it! Slowly lower your speed over the course of 5 minutes. (take more time if you need it.) I know you are tired but don’t sit down as soon as you are done! Stretch a little bit when you are done.
Report:
In the comments below, share if you completed on a treadmill or outside!
