HITS 1: High-Intensity Interval Training

I typically hit the gym 5 mornings a week and then head outside for a long run on Saturday or Sunday. Mondays and Wednesdays are spent at a Total-Body Bootcamp type class, so Tuesday, Thursday, and Friday it's up to me. I always try to switch it up to keep it interesting... but Fridays I try to pound out an especially hard, dripping-in-sweat workout to feel energized for the weekend. This has been my go-to:

It can be done on any cardio machine (treadmill, elliptical, bike, stairclimber, etc.) but I prefer the treadmill..

1. Warm up and get loose however you choose.. jumping jacks, leg swings, body huggers..
2. Walk on the treadmill for 5 minutes, starting at 3.5 mph and progressing faster until you reach a brisk walk.
3. Amp it up! Set your pace at speed that is uncomfortable, but doable. I set mine to 8 mph. Keep this speed for 45 seconds.
4. Bring it back down to a jog. Depending on how I feel this is anywhere from 5.5 mph to 6 mph. Keep this speed for 90 seconds.
5. Repeat this cycle 10-12 times (45 seconds hard followed by 90 seconds recovery)
6. Cool down for 5 minutes with a cominbation of slow jogging and walking.
7. Stretch! This is important... my husband skips stretching and it drives me crazy! It has been proven over and over that people who stretch post-workout have greater flexbility and more strength gains than those who don't.

I wear a heart-rate monitor when I workout and this typically burns 550-600 calories for me, all in about 35 minutes! What more can you ask for? No excuses.