Cardio of the Week: Speed

This week lets attack the treadmill and work on speed. If you follow my high intensity interval training programs you know I recommend a 2:1 ratio (2 minutes high/ 1 minute rest) which has proved to be the most effective to burn fat and calories.

But… This week lets build our speed and keep the body guessing. For those of you who run let’s try a 1:1 ratio with SPRINT intervals.

3 minute walking warm-up followed by sprint intervals of 1 minute and 1 minute of rest (walking).

Take your average jogging speed on a treadmill and increase it by 1-3 MPH depending on your comfort and running experience.  So if you normaly jog at 6mph, your sprints should include speeds between 7-9mph.

Here is my example:

3min @ 3mph

1min @ 7mph

1min @ 3mph

1min @ 8mph

1min @ 3mph

1min @ 9mph

1min @ 3mph

1min @ 9mph

1min @ 3mph

1min @ 9mph

…..for a total of 10 sprints followed by a cool down.

-Josh

Posted in Cardio!, Fat Loss, Getting Ripped! and tagged , , , , , .