Happy first day of Spring y’all!
Tracy and I have been doing interval running for a while now. I realized, however, that we were not truly doing High Intensity Interval Training, or HIIT, and I wanted to see if we could do it. There was a few, “I’m going to throw up”s and we definitely needed that 1 minute rest in between, but we got through it and now I’m hooked. We ran 30-60 splits, meaning we worked hard for 30 seconds and rested for 60 and repeated that 8 times. We started out at 9.5 for our sprints, but after 2, realized we could go to 10. Here’s what it looked like:
- Minute 1-5 3.5 (warm-up)
- Minute 5-7 6.0 (just for a little more warm-up)
- 7:00-7:30 9.5
- 7:30-8:30 5.0
- 8:30-9:00 9.5 (if you need to, which we did, grab the handles and step to the sides of the treadmill to rest while you bring the speed down)
- 9:00-10:00 5.0
- 10:00-10: 30 10
- repeat 5 more times
- 5 minutes cool down @3.0
By the 6th one, my chest was on fire, but my legs were still strong. By the 8th one, everything in my body wanted to quit, but I didn’t and it felt fantastic. This was an intermediate exercise. On an advanced one, you’d repeat the intervals 10-12 times. If you can get through one of these workouts, you will feel like a freakin rock star.
After we calmed down, we worked our arms. I think our legs had enough torture for today. Did this routine 3x through
- lat pull downs, 50 lbs, 15 reps
- Push ups, 15
- Tricep dips, 15
- Front shoulder raise, 10 lb dumbbells, 15
- Bicep curl, 30 lb bar, 20
- side shoulder raise, 10 lb dumbbells, 15
- Tricep pull downs, 20 lbs, 20
- upright rows, 15 lb kettlebell, 15
I’m beat. Thank goodness tomorrow is a rest day. You don’t want to do intervals like that too many times a week, your body needs rest after a hardcore routine like that. Rest is VERY important to get the results you want. Otherwise, you’re just breaking down your muscles more and more.
Happy sweating (and you’ll sweat a lot with this workout!)