Here are a few cardio intervals that you can mix into your workouts or use them by themselves to get your heart rate up. Make sure to perform a proper warm up of at least 10 minutes before beginning. Interval training is based on a ratio On/Off, 1:1, 2:1, 3:1, 1:2 different combinations can be used to adjust difficuitly or met a specific goal. The on/off times usually will mean one of a few things. The “on” part or first number of the ratio is the higher intensity part of the interval. On a scale of 1 to 10, the “on” would be a 9 or 10. The “off” or second number in the ratio is a moderate intensity, on a scale of 1-10 the “off” would be a 6 or 7. This is a basic interval pattern. We are also going to talk about tabattas and hurricane intervals which are High Intensity Interval Training or HIIT.
Basic Interval: Run/ Jog
Here are 3 basic patterns 1:2, 2:1, 1:1. The high the “on” time number the harder it will be so we can adjust the ratio to change the difficuitly. Start by trying 3 rounds total, each round 3 minutes. Changing the duration or intensity will effect how hard the round is. Changing the duration or doing longer rounds will make this harder. Try 4 or 5 minute rounds if 3 minutes is too easy. Or try increasing the “on” time and reducing the “off” time.
1 minute run (9- 10), 1 minute jog (6-7), 1 minute run (9-10), rest 1 minute. This equals 1 round.
2 minute run (9-10), 1 minute jog (6-7), 1 minute rest.
1 minute run (9-10), 2 minute jog (6-7), 1 minute rest.
This is another type of interval training the is very effective and can make for a great workout. This can be used for an exercise and some are much harder than others. The basic format is to complete 8 sets of 20 seconds each with a 10 second rest after each set. The goal is to do as many reps as you can in 20 seconds. 8 sets of 20 seconds with a 10 second rest after each equals a 4 minute round. Since we are thinking cardio, let’s kick it up a notch and try this bad boy of a workout. We are going to go 4 rounds total and take a 1 minute rest after each 4 minute round. So total time here minus the warm up is only 20 minutes.
Jumping Jacks 8 sets of 20 seconds as many as you can.
Mountain Climbers 8 sets of 20 seconds as many as you can.
Burpees 8 sets of 20 seconds as many as you can.
Sprinting 8 sets of 20 seconds as many as you can. Keep walking for the 10 second rest on this on, slow pace but don’t stop moving.
Hurricanes are 5 minute circuits with a 1 minute rest. These are designed to minic an MMA fight where you have to push hard for 5 minutes and then only get 1 minute between rounds to recover. “Fight Gone Bad” complete 3 rounds. “Championship Fight Gone Bad” complete 5 rounds. We are going to stay along the cardio lines here but mix it up alittle with some equipment.
Jump Rope 1 minute
Battling Ropes 1 minute
Jog 1 minute
Weight Jump Rope 1 minute
Burpees 1 minute
Rest 1 minute
So here are 3 cardio circuits to try out. Intensity is key with interval so make sure that you push hard and go for it during your “on” cycles. Enjoy and don’t forget to post your workouts!