How I Do a Cardio Interval Workout

You will be hearing lots about cardio interval workouts in the next 6 weeks, because they’re a huge part of my exercise program designed by Tracey Mallett and Leah Segedie. Although I don’t have my treadmill from Smooth Fitness yet, I thought you might want to take a look at the routine I’m doing on the elliptical this week. I hope I’ll be able to program it into the treadmill once it arrives and not have to watch the clock so closely. We have other workouts we do as well, but this is the most intense for me.

Please keep in mind that I know nothing about fitness and am just doing what the Boss Ladies tell me. So don’t go trying this and getting yourself hurt and whatnot.

• 0.00 – 1.00 – Start walking 3.5 MPH

• 1.00 – 5.00 - Warm up-start to jog 3.5- 5.0 MPH, RPE 5

• 5.00 – 6.00 - Incline intervals at 0.5 incline and 6.0 MPH, RPE 6-7

• 6.00 – 9.00 - Recovery decrease pace at 0.0 incline and 5.5 MPH, RPE 5-6

• 9.00 – 10:00 - Incline interval at 0.5 incline and 6.0-7.0 MPH, RPE 7

• 10.00 – 13.00 - Recovery decrease pace at 0.0 incline and 5.5 MPH, RPE 5-6

• 13:00 – 14.00 - Incline interval at 0.5 incline and 6.0-7.0 MPH, RPE 7

• 14:00 – 17:00 - Recovery at 0.0 incline and 5.0-5.5 MPH, RPE 5-6

• 17.00 – 20:00 - Incline interval at 0.5 incline and 6.5-7.5MPH, RPE 7-8

• 20:00 – 23:00 - Recovery at 0.0 incline and 5.0-5.5 MPH, RPE 5-6

• 23.00 – 24:00 - Incline interval at 0.5 incline and 6.5-7.5 MPH, RPE 7-8

• 24:00 – 27:00 - Recovery at 0.0 incline and 5.0-5.5 MPH, RPE 5-6

• 27.00 – 28:00 - Incline interval at 0.5 incline and 6.0-7.0 MPH, RPE 7-8

• 28:00 – 31:00 - Recovery at 0.0 incline and 5.0-55 MPH, RPE 5-6

• 31:00 – 35:00 - Cool down at 3.5-4.5 MPH, RPE 3-4

Gradually start bringing your heart rate down until you feel your heart beat back to a normal pace.

In case you missed it, you can check out my post on what RPE means.

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