Samara Donald is: The Gym Coach

Make the most of your workout!

“16 in 20” (cardio workout)

If you’re a regular reader of this blog, you’ve read about my love for interval running (and more generally, HIIT: high intensity interval training). Interval training, where you frequently change workout intensity during your workout, is a proven best way to burn a lot of fat in a short amount of time. If you’re a busy person like me, or just don’t like spending your life in the gym, high intensity interval training is for you!

I was reminded on my gym workout yesterday how easy it is to do an interval run. Here is a great 20 minute HIIT workout, you can do this on the treadmill, bike or eliptial. The idea is that 16 minutes of the 20 are in “work” mode whereas 4 minutes are recovery. The cycle is a 4 minutes work / 1 min recovery – x4 times total:

TREADMILL: 16 in 20

Minute 0-1: Walk at a brisk pace

Minutes 1-5: Jog at a warm up pace

Minutes 5-6: Walk at a brisk pace

Minutes 6-10: Run at a moderate (10k) pace

Minutes 10-11: Walk at a brisk pace

Minutes 11-15: Run at a SPRINT (5k) pace

Minutes 15-16: Walk at a brisk pace

Minutes 16-20: Run at a moderate (10k) pace

**Cool down for 2-3 minutes at a walk pace, then stretch.

CYCLE or ELYPTICAL:

  • Follow the same pattern as above, pacing the 4 minute work cycles similar to run paces (jog, run, sprint, run)
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This entry was posted on April 12, 2012 by in Cardio, fitness, run and tagged , , , , , , , .
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