Effective Interval Cardio Workout

By July 2, 2018workout

Effective Interval Cardio Workout

A TRUE athlete’s workout! This workout is meant to be an intense interval workout performed at a high level of exertion for fast results. That being said, if you don’t quite feel you’re ready to handle the duration of the workout, it is better to shorten it (do less intervals) and maintain high intensity rather than do all the intervals with little intensity. In other words, it’s better to completely max out before the end knowing you gave it everything, versus finish the whole thing feeling you still have more left in you.

If you are just beginning try 3-5 intervals, take a 5 min break of easy cardio (walk or march in place), and then finish with 3-5 more intervals. Keeping the level of exertion consistent on all intervals will help you reap maximum results.


+  Jump Rope or Cardio Machine


This is an intense cardio workout that can be completed in a short period of time. Ideal for increasing endurance, burning fat, and promoting cardiovascular health. Pick your cardio of choice where you know you will be able to enjoy pushing yourself to high exertion. For example, if you are a runner, run it, a cyclist, try a bike or spin bike (I love this on spin bikes).  You can do anything cardio-based activity, including skipping rope or basic moves like high knees or jump squats (basic does not mean easy ;-)! You can even do fast walking or use the elliptical or stairs at the gym! Make your choice and really go after it – anyone can do this workout! 



Training Type  Cardio

30 seconds of work followed by 30 seconds of rest for a total of 10 minutes.
  • 30 seconds ‘WORK’ (Moderate-Max effort of your chosen cardio exercise)
  • 30 seconds ‘REST’ (Recovery Stage)
Repeat x 10 intervals for a total of 10 minutes



Intensity Level Guide

  • Moderate Effort: 80%-90% of Max. Pace — fast and a bit uncomfortable; breathing forceful.  Will improve anaerobic capacity and threshold, as well as improved speed.
  • Hard Effort: 90%-100% of Max. Pace — a sprinting effort, unsustainable for a long period of time; labored breathing. Helps builds anaerobic and muscular endurance, increased power.
  • Recovery stage: 10-20% Max. Pace — slow your efforts to let your heart rate come back down.  Relax your pace, concentrate on getting your breathing back. Keep legs moving/spinning but slow your speed and/or remove resistance off chosen cardio machine.

You did it! Don’t you feel energized and ready to take on the day? I know I sure do. Which move made you feel the most powerful?

Remember that feeling as you take on any challenges throughout your day today!

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