Be Well Workout of the Week: Need-for-Speed Interval Challenge

Turbocharge your cardio session with our workout of the week.

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Shutterstock

Who’s ready to do some intervals? This workout is designed to ramp up your regular cardio session, whether you’re pounding the pavement along the Schuylkill Banks, biking along Kelly Drive or just hopping on the elliptical at your gym.

Here’s how it works: You’re going to choose your form of cardio, then start with an easygoing five to 10-minute warm-up. Once your juices are flowing, you’re going to increase either your speed, resistance and/or incline — your choice! — and go as hard as you can for a short period of time, starting with one-minute intervals, then 45-second intervals and, last, 30-second intervals. During the recovery time, keep moving but take it easy. The idea is to push yourself as hard as you possibly can for short bursts of time, which will improve both your speed and endurance.

After your last sprint, you’ll slow the pace and cool down for about five minutes — and don’t forget to stretch when you’re done! 

Be Well Workout of the Week: Need-for-Speed Interval Challenge

Warm up for five to 10 minutes
1 minute sprint :: 2 minute recovery x 5
45 second sprint :: 1.5 minute recovery x 8
30 second sprint :: 1 minute recovery x 10
Cool down for five minutes

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.