Short on time? Get more calorie burn from your cardio work out by doing intervals rather than a steady pace workout.
What is a Cardio Interval?
Cardio intervals are periods of intense work, alternated with sufficient rest. Rest can be either complete rest or active rest, like walking. Intervals start at a 1:3 work/rest ratio and go up to 1:1 work/rest ratio. For example, a 1:1 ratio at 30 seconds would be 30 seconds of work to 30 seconds of rest, while a 1:3 ratio would be 30 seconds of work to 90 seconds of rest. So we recommend that beginners start 1:3 ratio and work up to 1:1 ratio.
Beginner Treadmill Workout 1
This treadmill workout is perfect for someone just starting or getting back into a cardio workout. This interval incorporates an active rest instead of a complete rest.
Repeat the series below 3x (24 minutes total).
Minute Speed Incline
|
0-1 |
2.5 |
0% |
|
2 |
3.0 |
0% |
|
3 |
2.4 |
0% |
|
4 |
3.2 |
0% |
|
5 |
2.3 |
0% |
|
6 |
3.4 |
0% |
|
7 |
2.1 |
0% |
|
8 |
3.3 |
0% |
Cool down with a slow walk 2-5 minutes.
Want cardio intervals tailored just to you and your needs? Schedule your free 90 minute consultation.
Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.