Happy Hump Day Friends! Is everyone well rested from the short week last week and oozing with productivity? I didn’t think so… 🙂
Let’s pick up the velocity this week with a fast but challenging cardio workout. This workout will increase energy and make you feel strong and accomplished. I know, big promises in only 12:30 minutes.
This Wednesday’s workout is focused on speed, but this is not just any cardio workout. Interval training, and especially sprints, provides a list of health benefits. To name a few:
- Boost Metabolism: Sprints burn a great deal of calories in a short amount of time due to the intense bursts of energy required to accomplish each sprint. This type of strain on the body will burn a lot of calories during the workout but afterwards as well, which is not the case with steady state cardio.
- Build muscle: Sprints require the recruitment of dozens of muscles at the same time with intense effort. Think about a Olympic Sprinter, they are lean, but also, incredibly muscular. Sprint training is ideal for building cardiovascular and skeletal muscles.
- Run Faster: If you are distance runner, incorporating sprints into your training is a great way increase your speed by training your brain and your body gradually at running at increased speeds.
NOTE: This workout was created on the treadmill but will work, and be just as effective, on a stationary bike or elliptical.
If you are new to interval training and/or sprints start with this workout. I recommend starting with a 2-5 minute warm-up: walking, jogging, dynamic stretching, etc, and a few minutes to cool down. Stretching after any treadmill or interval routine is always recommended.
Walk 3.0-4.5 mph
Run 5.0 – 7.0 mph
If you are more advanced and want to work on sprint training, use this workout. Again, start with a basic warmup and be sure to cool down and stretch after.
Run 5.0 – 7.0 mph
Sprint 7.0 mph or faster
Happy Healthy Day!
Thanks for reading.