Each of us has a unique fitness goal...build strength and muscle, increase flexibility or lose weight. Some of us are year-round marathon trainers and some of us are just beginning to develop our own fitness routine and goals. No matter where you’re at, the most important thing is to stick to pick a routine you enjoy and stick with it. Over time you will see the results unfortunately they are not instant. Be patient! Today we’re talking about one of many workouts to add to your routine - Interval training…. time to sweat!
These three workouts will help to get your legs and tushy a little tighter and will take your fat burning power to the next level. It’s all based on finding your superhuman strength to push yourself fast and hard for short periods of time at repeating intervals. Here’s the basics of the workout... perform an anaerobic exercises for a short period of time, resting and recovering for one 10secs up to 5 mins then repeat 3-10 times. Sounds easy peasy, right? No problem, I won’t even break a sweat. Think again! It is the intensity you’re going for, which is why you have to dig deep and find the superhuman within you! Here’s the step by step:
Tabata Cycling workout
- On a stationary bike, pedal as hard as you can for 20 seconds
- For the next 10 seconds slow to a comfortable pace
- Continue this for a total of 8 sets
- On a set of stairs or stair machine step as fast and hard as you can for 30 seconds
- For the next 90 secs stair climb at a comfortable pace
- Continue this for a total of 10 sets
50/50 Interval Run
- Sprint for ¼ mile as hard and fast as you can
- The next ¼ mile, slow to a comfortable pace without walking
- Continue this for a total of 8 sets
Here’s why your body responds so well to this type of training.
The reason it is called training is because it takes a repeated action over time to train your muscles to perform in a certain way. Naturally, the harder you push the limits of what your body can do, the more it can do! Alex Hutchinson of Runner’s World puts it well:
Full-on sprinting teaches your brain to recruit a full range of muscle fibers, including fast-twitch fibers that get neglected during typical long-distance training. These sprints are the running equivalent of powerlifting, so a thorough warm up of at least 15 minutes is essential. The safest way to start is with uphill sprints, which put less stress on your legs than running all-out on flat ground. Start with two sprints lasting six to eight seconds up a four- to six-percent grade, taking a full 2:00 between them. Do the workout once a week, adding two reps each time until you hit 10, and gradually lengthening the sprints to 10 to 12 seconds. When that feels comfortable, try less steep hills, and then flat ground.
Burn Fat and Regulate Blood Sugar
High intensity interval training is so intense it burns more calories in a shorter amount of time. Plus, it really strokes that inner fire, so you burn calories for a longer period of time after your workout! The workout that keeps working for you even after you quit….awesome. Need more benefits? A study of people with type 2 diabetes showed that a group of people who walked in intensity intervals had lowered glucose levels while the control group of continuous walkers had no change in blood sugar. As if that weren’t enough, you’ll also be giving your blood vessels and arteries a workout with high intensity interval training: taking them to the edge increases their flexibility and elasticity which will make them live a long healthy life.
You will seriously thank yourself for incorporating this into your routine when you begin to notice the favors it’s doing for your glutes and legs! When you do, let us know! We’d love to hear about it!