Fitness n' Fuel April Workout: Cardio Intervals

Featured Image

This month try our interval workout on either the treadmill or the elliptical.
Check out this month’s video: Fitness n’ Fuel – Cardio and carbs
See both options below:
TREADMILL
Warm up 5-10 minutes                    6.0-6.5
Incline remains at 1%
Time                      Rest                       Speed
2 min                                                     6.0-7.0
90 sec                                                    7.1-8.0
1 min                     6.0-7.0
60 sec                                                    8.1-9.0
1 min                     6.0-7.0
30 sec                                                    9.1+
2 min                   4.0-6.5
2 min                                                     6.5-7.5
90 sec                                                    7.6-8.5
1 min                     6.0-7.0
60 sec                                                    8.6-9.5
1 min                                                     6.0-7.0
30 sec                                                    9.6+
2 min                                                     4.0-6.5
 
(Ride rails on rest)
30 sec                   30 sec                    8.5+
30 sec                   30 sec                    8.5+
30 sec                   30 sec                    9.0+
30 sec                   30 sec                    9.0+
30 sec                   30 sec                    9.5+
30 sec                   30 sec                    9.5+
15 sec                   45 sec                    10.0+
15 sec                   45 sec                    10.0+
Cool Down 5-10 min & stretch
 
ELLIPTICAL
Warm up 5-10 minutes easy/moderate pace with resistance level 3-5.
If your elliptical has a cross ramp, keep the incline at 0-3.
 
Time                      Rest                  Resistance                         
2 min                                                     5-8
90 sec                                                    7-9
1 min                     5-8
60 sec                                                    10-12
1 min                     5-8
30 sec                                                    13-15
2 min                     3-5
 
2 min                                                     6-9
90 sec                                                    7-10
1 min                     5-8
60 sec                                                    11-13
1 min                     5-8
30 sec                                                    14-16
2 min                     3-5
30 sec                                                    14-16
30 sec                    5-8
30 sec                                                    15-17
30 sec                    5-8
30 sec                                                    16-18
30 sec                    5-8
15 sec                                                    18-20
45 sec                    5-8
15 sec                                                    18-20
45 sec                                                    5-8
Cool Down 5-10 min & stretch
NUTRITION TIP: Carbohydrates are the best source of fuel for runners. They provide instant, easily digestible fuel. Include a carb source at every meal and snack. Healthy sources include whole grain breads, pasta, rice, cereal, crackers as well as potatoes, vegetables and fruits.
 
 
 
 
 

You might also enjoy

NF_HorizontalLogo- Nutriformance, St. Louis, MO

FREE 7-Day Trial Membership!

Call 314-432-6103 or fill out the form to get started.

St. louis' best gym & Personal Trainers

Don’t take our word for it, check out what our members have to say!