Cardio intervals for the win!

It's been forever and (over) a year since I shared a workout on here. Blogging is work. Taking time to share my thoughts and post is not as easy as one would assume. Enough about my blog failures... onto the fitness.

I've been kicking up my cardio intake. When it's sunny out, I plug into a podcast and stroll around my office complex for 30 minutes. A nice low intensity walk to get my steps in and enjoy the fresh air.

At the gym, I like to do intervals on the stair climber, treadmill and even the elliptical. I switch up the machines to make it less boring.

Last night I capped my workout off with a cardio interval session that had me struggling.

The final product.

As my speed increased, the incline decreased and vice versa. I started off walking at 3.0 MPH with a 12.5% incline. At around two and a half minutes, I began to drop the incline until it leveled out at 1.5% and upped the speed to about 6.0 MPH and ran for a minute at that pace.

I did this every three minutes, switching between running and walking at an incline. It didn't seem like it would be too strenuous at first. AT FIRST.
I was really struggling the last several minutes and had to remind myself to not hold onto the treadmill.

I like this workout because it makes the time go by really quickly, my heart rate stayed elevated and it can be tailored to your fitness level. 12.5% too steep for you? Pick in an incline that is challenging yet do-able. Same with the speed. I eventually kicked it to 7.0 MPH.

Here's a breakdown;

• Minutes 1 to 3; 12.5% incline at 3.0 MPH
• Minute 3 to 4; 1.5% incline at 6.0 MPH
• Minutes 4 to 6; 12.5% incline at 3.0 MPH
• Minute 6 to 7; 1.5% incline at 6.0 MPH
• Minutes 7 to 9; 12.5% incline at 3.0 MPH
• Minute 9 to 10; 1.5% incline at 6.0 MPH

Repeat for as long as your heart desires. Or your lungs can handle.