Efficient & Effective: an Interval Workout

Lately I haven’t had much time. I’m not as busy as many – no, most – of our friends, but it’s been a change from my more lax schedule and I’m still adjusting. It’s a good kind of busy and I’m enjoying getting more established at the gym, but it’s caused me to be more efficient in my workouts. You know I LOVE the concept of HIIT – high intensity interval training – and embrace BodyRock style workouts (short and sweet, just like me!). 😉 But I usually keep the high intensity bursts in my strength training workouts rather than my running because I love to run long. For some reason my runs have felt rough lately and it’s been tough for me to get into a groove (possibly because I’m running on treadmills during my breaks rather than getting “lost” outside in parks!), so I’ve started introducing more intervals into my running.

If you want a workout that’s the most efficient time-wise and effective for overall fat-burning and calorie-torching, then this is the workout for you! I did this one yesterday and loved the challenge of going hard then backing off, sprinting and recovering. Whether you’re inside adjusting the treadmill or just checking your watch and running by “feel” (my favorite!) outside, here’s my go-to interval workout that’s based on perceived exertion rather than a specific speed:

Feel free to adjust the incline if you’re inside and play with your pacing, and if you’re strapped for time just shot for 6 intervals instead of 10. You can also drop the recovery time down to 1 min and your sprint time to 30 seconds; just make sure you up the intensity since you’re not running for as long.

During recovery:

Mid-sprint:

Post-workout & feeling great!

(Rockin’ my Fila gear! Got some compliments on my fun, “spring-y” top from members in the gym!)

Another great way to get your sprint on? Playing dodgeball and “belly baseball” with friends! Last night for our usual small group night (affectionately known as “Fat Tuesday” because we meet Tuesdays and eat good food and drink!), we had a gym night. We have a few teachers in our group so they booked their school gym and we invited other friends, got together for some games, and had a great night! Nothing like sprinting to pick up balls and dodging throws from the opposing team to get your heart rate up! 😉

John explaining the rules, the rest of us taking a breather.

Hands up if you haven’t worn a penny since gradeschool! 😀

Emily & I…love this girl!

Our post-gym fun snack: a slurpee for Mikey (yes, I’m aware this is pure sugar but what can I do? It brings him so much happiness. 😉 ) and a black and red licorice for me!

In other news, my eats are getting better this week! I’m finally back on track from traveling and being in the mountains all weekend (read: no veggies out there!) and have been slipping spinach into different foods like Kristin’s green protein microwave muffin and enjoying almond butter again (with chia seeds!) with a fresh new jar.

What have you guys been up to workout-wise lately? Food-wise? I’m hoping to get out in the sunshine for an easy run today outside of the gym walls and looking forward to that as a break between clients! I’m off to gather my gear and head into downtown on the C-train for the day. Make it a great Wednesday, guys!

Live well & be well,

Bonnie