FitSugar

Got 45 Minutes? Torch 300 Calories With This Interval Workout

Jenny Sugar — Fri, 02 Sep 2011 19:42:11 PDT

Trying to get rid of a stubborn tummy pooch? Interval training is proven to blast belly fat.

Here's a 45-minute interval workout you can do on the treadmill (set the incline to one to prevent shin splints) or head outdoors and use one of these running apps on your iPhone to keep track of your speed. Or you can use the RPE column on the right to determine how fast you should be going. You'll end up burning 317 calories while toning your tush and thighs. If this workout is a cinch or way too difficult, just adjust the speed to fit your level. See the workout after the break.

Cardio Workout: Swimming

Susi May — Mon, 11 Jul 2011 01:41:17 PDT

I know many runners and cyclists, who though tempted by the lure of mixing it up in a triathlon, ultimately skip these races because they're intimidated by the swim. Not only is swimming in open water scary, unlike running, it is also considered a skill sport, similar to tennis or golf because technique is so important. If you feel less than confident in the pool, taking lessons to hone your stroke is helpful; I did it and learned so much. Do know that long sessions of laps might not necessarily be the best way to train. Many tri coaches recommend sprint interval training in the pool to challenge your speed, before tiring and losing your hard earned technique.

Here's a workout I have been doing lately. It is mostly freestyle, but I like to add a little backstroke to work the opposing muscles.

Check out the workout.

Cardio Workout: Elliptical Intervals

Susi May — Thu, 09 Jun 2011 04:34:18 PDT

I must admit, I am not a true fan of the elliptical. My husband, however, loves the machine, which is why we have one. Mostly, I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than biking. Unfortunately, I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backwards and alternate between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands free. Here's a workout that keeps me ellipticizing for 35 minutes. Hopefully it will work for you too. To check out the work out keep on reading.

Running Workout: Outdoor Speed Play

Susi May — Tue, 17 May 2011 05:00:52 PDT

I'll admit, intervals on a treadmill are convenient. The clock is right there for timing, and you can easily adjust the pace with a push of a button. But nothing beats an outdoor workout in my book. Plus it's excuse-proof; you have to make it back to your starting point - no hopping off the treadmill and calling it quits.

Similarly, running at one pace can get a little dull, even when the birds are singing, so add some speed work into your running routine.

Here's a fartlek (no snickering, it's Swedish for speed play) workout compliments of Equinox trainer Lauren Fairbanks. She's been around the track a few times and knows the drill. Lauren calls this workout the three-two-one and if you keep reading, you will find out why.

Cardio Workout: Elliptical Intervals Shrinking Recovery

FitSugar — Wed, 10 Mar 2010 08:00:11 PST

By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the amount of rest time between your bouts of sprinting. By shortening your recovery time, you're pushing your anaerobic threshold and strengthening your cardiovascular system. Plus it's fun to mix it up once in a while. My latest elliptical workout is 30 minutes of calorie-burning interval fun. Check it out when you

Get It Up, Your Heart Rate That Is: 30-Minute Treadmill Interval

FitSugar — Mon, 14 Dec 2009 05:50:50 PST

A short workout is better than nothing at all and squeezing in any kind of fitness is certainly part of my holiday survival plan. This 30-minute treadmill workout definitely gets the job done. Using intervals, the half an hour workout burns calories and revs up the metabolism.

To check out the workout, just

Print It: 300-Calorie Interval Workout

Jenny Sugar — Mon, 31 Aug 2009 09:34:33 PDT

Time	Speed (mph)	Calories burned*	RPE (Rate of Perceived Exertion)
00:00-05:00 (5 min)	4.0	20	1-3
05:00-06:00 (1 min)	4.5	6	3-5
06:00-09:00 (3 min)	5.0	24	4-7
09:00-10:00 (1 min)	6.0	10	8-10
10:00-13:00 (3 min)	5.0	24	4-7
13:00-14:00 (1 min)	7.0	11	8-10
14:00-17:00 (3 min)	5.0	24	4-7
17:00-18:00 (1 min)	6.0	10	8-10
18:00-21:00 (3 min)	5.0	24	4-7
21:00-24:00 (3 min)	7.0	11	8-10
24:00-27:00 (3 min)	5.0	24	4-7
27:00-28:00 (1 min)	6.0	10	8-10
28:00-31:00 (3 min)	5.0	24	4-7
31:00-32:00 (1 min)	7.0	11	8-10
32:00-35:00 (3 min)	5.0	24	4-7
35:00-36:00 (1 min)	6.0	10	8-10
36:00-39:00 (3 min)	5.0	24	4-7
39:00-40:00 (1 min)	4.5	6	3-5
40:00-45:00 (5 min)	4.0	20	1-3

*Calories burned calculations are based on a 130-pound woman

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 PDT

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout,

read more. This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout. Warmup Four slow laps around the track Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals Jog 400 yards (one lap at most tracks) Sprint 100 yards Recover* 400 yards Sprint 100 yards Recover 300 yards Sprint 100 yards Recover 200 yards Sprint 100 yards Recover 100 yards Sprint 100 yards Recover 400 to 800 yards Repeat workout one more time! Cooldown Jog two laps Stretch

*You can walk or jog slowly during the recovery period Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy. Source

Cardio Workout: StepMill Intervals

FitSugar — Thu, 02 Apr 2009 06:00:00 PDT

At my gym, the StepMill is usually vacant. You know - the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you

read more.
Click here for a printable version of the workout to take to the gym. Source

Get It Up, Your Heart Rate, That Is: Short Elliptical Intervals

FitSugar — Wed, 21 Jan 2009 05:30:00 PST

I have said it before and no doubt I will say it again: If pressed for time, don't skip the gym altogether - just shorten your workout.
When you're pressed for time, use this quick elliptical workout I created. It's only 22 minutes long including warmup and cooldown, and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories. Remember to work honestly within your rate of perceived exertion (RPE) and work between easy (1-3), medium (4-7), and hard (8-10) amounts of exertion.

To see the workout just

read more. Set incline to 20 percent and get working: Warm Up 00:00-03:00 Resistance 3 03:00-05:00 Resistance 5 Quicky Intervals For 5 minutes Resistance between 5 and 7 05:00-05:08, RPE 8-10 05:08-05:20, RPE 4-7 05:20-05:28, RPE 8-10 05:28-05:40, RPE 4-7 05:40-05:48, RPE 8-10 05:48-06:00, RPE 4-7 Repeat 4 more times Recover 10:00-12:00, level 7, Backward, RPE 3-4 Focus on your hamstrings Quicky Intervals For 5 minutes Resistance between 5 and 7 12:00-12:08, RPE 8-10 12:08-12:20, RPE 4-7 12:20-12:28, RPE 8-10 12:28-12:40, RPE 4-7 12:40-12:48, RPE 8-10 12:48-13:00, RPE 4-7 Repeat 4 more times Cool Down 17:00-20:00 level 5 20:00-22:00 level 3 To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body. Click here for printable version. Source

Time	Resistance	SPM*
00:00-3:00	5	120-130	Warm up
03:00-6:00	7	130	Warm up
06:00-06:45	7	180-190	RPE** 7
06:45-8:15	7	130-140	Recover
08:15-9:00	8	190-200	RPE 8
9:00-10:30	7	130-140	Recover
10:30-11:15	8	200-210	RPE 8
11:15-12:45	6	130-140	Recover
12:45-13:30	8	200-210	RPE 9
13:30-14:30	6	130-140	Recover
14:30-15:15	8	200-210	RPE 9
15:15-16:15	6	130-140	Recover
16:15-17:00	8	200-210	RPE 9
17:00-17:45	6	130-140	Recover
17:45-18:30	8	190-200	RPE 9
18:30-19:00	5	120-130	Recover
19:00-19:30	8	190-200	RPE 9-10
19:30-20:00	5	120-130	Recover
20:00-20:30	8	190-200	RPE 9-10
20:30-21:00	5	130-140	Recover
21:00-21:30	8	190-200	RPE 9-10
21:30-22:00	5	130-140	Recover
22:00-22:30	8	190-200	RPE 9-10
22:30-24:30	5	130-140	Recover
24:30-27:00	7	120-130	Backwards
27:00-30:00	5	120-130	No hands

Time	Speed (mph)	Incline (%)	RPE*
00:00-05:00	5.5	1	1-3
05:00-10:00	6.0	1	4-7
10:00-11:00	6.5	1	8-10
11:00-14:00	6.0	2	4-7
14:00-15:00	6.7	1	8-10
15:00-18:00	6.0	2	4-7
18:00-20:00	6.9	1	8-10
20:00-23:00	6.0	2	4-7
23:00-24:00	7.1	1	8-10
24:00-27:00	6.0	1	4-7
27:00-30:00	5.5	1	1-3