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Sneak in Sprints While You're on the Court
Nobody is debating my sportsmanship or nominating me for MVP, but the NBA Finals inspired my husband and I to hit the basketball court this past weekend. My hands haven't touched a basketball in years, so I was expecting the afternoon to be a hilarious mess. Instead, I discovered a fun new workout that I can't wait to repeat after my soreness subsides.
Fit Tip: Sprint Throughout Your Cardio Workout
Long, slow cardio workouts are great for relieving stress or if you're training for a race, but adding fast-paced intervals will help alleviate boredom, diminish belly fat, and make you stronger.
Whether you get your heart rate up by running, using an elliptical, swimming, jumping rope, or biking, include short sprinting bursts throughout your workout. Add 10- to 60-second sprints every few minutes, slowing down to a moderate pace just long enough to catch your breath between them.
Get It Up, Your Heart Rate That Is: Swimming Sprints
Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try.
Get It Up, Your Heart Rate That Is: Outdoor Run With Sprints
Since the majority of you said that you prefer to exercise outdoors, I thought that this week's Get It Up (cardio workout) should take you outside and get you running.
TimeActivityRPE
00:00-05:00Warm up with a brisk walk/slow jog2-3
05:00-08:00Jog/run6-7
08:00-08:30Sprint8-9
08:30-30:00Repeat the previous two steps six times6-9
30:00-35:00Cool down with a brisk walk/slow jog2-3
Gym goers can also use this program on the treadmill, just adjust the speed accordingly. Also, if you liked this workout then be sure to check out all my great cardio workouts.
Get It Up, Your Heart Rate That Is: Running With Sprints
Are you guilty of putting on cruise control while running on the treadmill 30 minutes without ever touching the resistance, incline or speed? I'll admit it — from time to time, I do this but in the end I always find it extremely boring. Instead of sticking to just one speed, try including a few quick high-speed intervals to your workout that are a sure way to really get your heart pumping.
Get It Up, Your Heart Rate That Is: Swimming Sprints
Cold, short days move many workouts indoors and I often head to the pool for a cardio workout. Intervals are not just for running; they are great to add into your swim workouts too. There are some kickboard sprints to focus on toning the legs.
Get It Up - Your Heart Rate, That is: Swimming
Spring is here and it is getting warm!!! Why not swim outdoors to get your body bikini ready? Remember cardio will burn fat all over your body, helping to get you toned and buff for the revealing fashions of summer and swimsuits.
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Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track
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.
Sprint Like You Mean It
I have been watching the Olympics with my girls, and aside from the gymnastics (I believe the love of the leotard is buried deep in the X chromosome) they love watching women run. And run fast. All the 100m heats are the perfect length for my 3-year-old's attention span.
Fit Tip: Sprint the Last Thirty Seconds of a Run
If you tend to jog at an even pace, then your heart rate probably stays pretty consistent as well. This is great for burning calories and of course you're definitely working the muscles in your lower body, but if you want to get your heart pumping a little faster then you've got to work sprints into your routine.
Since sprinting is tough on your muscles and your lungs, you'll want to ease into them.
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