Thirty-Minute Interval Workout For Hot Weather

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

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

Total calories burned: 195

All calculations are based on a 130-pound woman.

Source: Thinkstock
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