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Officially obsessed with my new #fitgear from Polar. Today’s workout:
1 mile warm up (10 min/mi)
.5 mile 7:50min/mile pace
.5 mile 10min/mi
Repeat 3x
Cool down 1 mile
#fitness #workout #fitfluential #running #halfmarathontraining (Taken with Instagram)
Here it is, my new favorite cardio interval workout. It was one of the most challenging activities that I have done in a long time! Check out the video and workout below.
Benefits:
The Workout
How To Do It:
If you love your fat burning cardio, get excited. My newest post on Crushing The Course has two new intense cardio workouts. Your challenge for this week is to follow along with me and do the same workouts! Get the full details over at CTC or if you are a pro, jot down the workout from below. Don’t forget to strength train on Wednesday and Friday. You can also take a fun class at your gym.
Here is your schedule for the week
Tuesday:
Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 60 seconds of Running at an RPE of 8.
Recovery Interval #1: 4 minutes of Jogging at an RPE of 3.
Repeat the intervals six to seven more times.
Cool Down: Three to five minutes at an RPE of 2.
Thursday:
Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 60 seconds of Running at an RPE of 6.
Work Interval #2: 60 seconds of Running at an RPE of 8.
Work Interval #3: 60 seconds of Running at an RPE of 7.
Work Interval #4: 120 seconds of Running at an RPE of 6.
Recovery Interval #1: 5 minute of Jogging at an RPE of 3.
Repeat the intervals 3 or 4 more times.
Cool Down: Five minutes of Jogging (or Walking) at an RPE of 2.
Saturday:
Long Run for 30-60 minutes.
Intervals are the most efficient workout when it comes to losing body fat! What are you waiting for? Get out of your comfort zone, and the fat burning zone for that matter. Start kicking your own butt to achieve the results you dream of.
This morning I could not get out of bed. I started with my usual routine: Drank 32 oz of water, made myself some instant coffee (because I am lazy), whipped up the Tone It Up protein pancake and cut myself a 1/2 a grapefruit. (This pic is from last weekend when I substituted the grapefruit for strawberries, YUM!)
After breakfast I brush my teeth and about a 1/2 hour later usually pop in a piece of Orbitz Sweet Mint gum. When you work from home your kitchen is always open. The gum distracts me and a recent study did show that a piece between breakfast and lunch helps promote weight loss by minimizing unnecessary snacking. Let’s hope this puts my day in full swing.
Today is the start of my Urbanathlon training program. Here is what’s on tap for today. It’s day 1 of energy system training which is also known in the blogging world as cardio. 
This program if you choose to follow along with me is designed to prepare me for a 10K at the end of 4 weeks. At the end of the entire program, which is in mid October, I will be ready for a half marathon. If you have a half to run in the fall, I strongly encourage you to follow along or run the Urbanathlon with me! The heart rate chart is based on my fit test results. I’m very nervous for the workout above. The 3 minute cool down is also part of the recovery interval. So it’s 5 minutes of “work” followed by a 3 minute recover jog, repeat! Joe didn’t give me a time frame so I’m going to set my own goal of 4 intervals for a total of 34 minutes.
Also, the deadline to enter your UPC code from Laughing Cow products to donate a $1 to health and wellness initiatives is over in less than a month! If you have some products in your fridge, go crab the label and enter the codes now! The Life Well Laughed initiative is amazing. Help them reach their goal of $500,000!
Every Monday, as most of you know, I make sure to start my day off right with a healthy breakfast. I’m still obsessed with the TIU Protein Pancake (recipe). It satisfies me and doesn’t give me the carbo-load hangover I get when I have too many carbs in the morning. It’s super easy to make as well. All you need is 1/2 banana, 2 egg whites and scoop of protein powder really. I like to add a splash of almond milk, cinnamon and flax seeds but have been known to experiment.
Typically on Mondays, I go for a long run but given the heat expected later today, this may be difficult.
What’s a girl to do? You take those lemons and made some delicious lemonade (sweetened with stevia of course!)
Numerous studies have shown that long distance exercise for a prolonged period of time burns the same amount of calories as shorter interval workouts. Since the intensity is amped up, so is the calorie burn, creating a more efficient workout for you and me!
Here is your workout challenge for today (or sometime later in the week). It is 40 minutes and will burn about 400* calories.
*Calorie expenditure is an estimate based on a 135 lb woman.
I am going to do this workout shortly and will let you know how it goes, as I always do! Enjoy.
If you liked this post, you may also enjoy:
Every Monday, as most of you know, I make sure to start my day off right with a healthy breakfast. I’m still obsessed with the TIU Protein Pancake (recipe). It satisfies me and doesn’t give me the carbo-load hangover I get when I have too many carbs in the morning. It’s super easy to make as well. All you need is:
Typically on Mondays, I go for a long run but given the heat expected later today, this may be difficult.
What’s a girl to do? You take those lemons and made some delicious lemonade (sweetened with stevia of course!)
Numerous studies have shown that long distance exercise for a prolonged period of time burns the same amount of calories as shorter interval workouts. Since the intensity is amped up, so is the calorie burn, creating a more efficient workout for you and me!
Here is your workout challenge for today (or sometime later in the week). It is 40 minutes and will burn about 400* calories.
*Calorie expenditure is an estimate based on a 135 lb woman.
I am going to do this workout shortly and will let you know how it goes, as I always do! Enjoy.
If you liked this post, you may also enjoy: