Hey guys! Here is this week's workout:
This cardio interval workout is best done on a stationary bike, but can be performed on any club cardio machine except the treadmill. You can run outside and perform the intervals. A treadmill just doesn't react quickly enough to accommodate the short speed increases and decreases of this workout. My past workouts have all involved a treadmill so I thought I'd shake it up a little bit.
A study was conducted in Sweden a couple of years ago and they discovered that shorter bursts of high intensity output followed by recovery at at 1:1.5 ratio burned NINE times more fat then steady state cardio. The thing is this workout is harder to manage then the previous workouts that I have posted.
Warm up for 4-5 minutes.
Starting at the top of the minute go full out, run for your life hard, for 8 seconds (that's right, just 8 seconds) followed by 12 seconds of recovery. Continue this 8/12 pattern for 20 minutes followed by a cool down.
You have to have a clock with a second hand right in front of you or a watch that can be set to beep every time you need to race/recover.
I usually do this workout once a week on a bike in the cycle room at one my clubs. It is really challenging (and uncomfortable in a not-so-good way) to do the intervals on one of the cardio bikes out on the floor. You know the ones - they have really big bike seats and you have to sit really upright. It is better to do them on a recumbent bike if you don't have an indoor cycle available for your use, I know some clubs lock their cycle rooms between classes.
Good luck!
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