Thirty-Minute Interval Workout For Hot Weather

Baby, It's Hot Outside: Slow, Short, and Sweet Interval Workout

June 27, 2012

With much of the country experiencing seasonably high temps and humidity levels, taking a run outside can be unbearably hot. To prevent overheating when out for a Summer run, slow down your normal pace and shorten the duration of your workout.

This 30-minute interval workout includes five minutes each for the warmup and cooldown, and although you won't burn as many calories as this 400-Calorie Tush-Toning Interval Workout, the heat will make you feel like you're working just as hard. This run is set to a moderate pace on a flat surface, but if you want to increase the intensity, pick up your speed a bit and include some natural hills.

Continue reading to see this short and sweet running workout.

Time	Pace (mph)	Calories Burned*
00:00–5:00	4.0 (15 minutes per mile)	20
5:00–8:00	5.0 (12 minutes per mile)	22
8:00–9:00	6.0 (10 minutes per mile)	9
9:00-–12:00	5.0	22
12:00–13:00	6.0	9
13:00–16:00	5.0	22
16:00–17:00	6.0	9
17:00–20:00	5.0	22
20:00–21:00	6.0	9
21:00–24:00	5.0	22
24:00–25:00	6.0	9
25:00–30:00	4.0	20