Ryan Allen Fitness

Interval Training

Minutes 1:00 - 2:59 (warm up)
Speed:  3.5mph
Incline: 0%

Minutes 3:00 - 3:59 (speed walk)
Speed:  4.0 mph
Incline:  0%

Minutes 4:00 - 5:59 (walk)
Speed:  3.5 mph
Incline:  4.0%

Minutes 6:00 - 7:59 (jog)
Speed:  5.0 mph
Incline:  4.0%

Minutes 8:00 - 9:59 (walk)
Speed:  3.5 mph
Incline:  4.0%

Minutes 10:00 - 11:59 (jog)
Speed:  5.0 mph
Incline:  4.0%

Minutes 12:00 - 12:59 (speed walk)
Speed:  3.5 mph
Incline:  6.0%

Minutes 13:00 - 13:59 (jog)
Speed:  5.0 mph
Incline:  4.0%

Minute 14:00 - 14:59 (cool down)
Speed:  3.5 mph
Incline: 0%

Sometimes we are strapped for time and need to fit in a quick workout.  A treadmill can provide a very good workout in a short period of time.

People tend to use cardio for their off days, but if we don't challenge the cardio aspect of our training this too can become complacent and won't give us the results we are looking for.  You need to treat the cardio like any other workout.  If you challenge your body in the right way and continue to change things up, you will be able to loose some extra weight, lean out, and stay fit.

The best way to do this is by introducing interval training to your cardio workout. Interval training works by constantly changing things up and challenging your body throughout the workout.  Generally speaking, interval training for cardio involves 1-2 minute intervals, alternating between high and low intensity.  Interval training can be down using any cardio equipment.