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!). π 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! π
John explaining the rules, the rest of us taking a breather.
Hands up if you haven’t worn a penny since gradeschool! π
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. π ) 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
Ha, penny’s! Haven’t worn one of those since the days of soccer.
Love effective and efficient workouts like this! Can’t wait to get my sprints on in a couple months again…. I sure do miss them!
I bet you miss them – good thing you have something so incredible coming up, Heather. π
yummmmm – the banana slices on the bread looks yummy- its my fav with toasted peanut butter… and tea!! π
SO delicious – but I love it with coffee. π Tea is great too though! Glad we could share a breakfast together, Rana. π Maybe one day in Newfoundland!
Ohh, how fun is that! Just like gymclass in gradeschool..sounds like a fun night! I’m glad to hear you’re feeling more established and comfortable at the gym.
Great interval workout. I’m going to keep that one on hand. I really like interval runs. I ran short and hard this morning and had a great run. How on earth do you take those pictures of yourself on the treadmill!? you’re talented π
Thanks for the fun note! And loved your dodgeball/gym comment. π
Reading about BodyRock style workouts made me remember that I wanted to ask you ….how are you liking BR without Zuzana? I don’t like it as much. π
Yeah…I like it less, but I do like Lisa still. Used to check it every day and certainly don’t anymore, but I love it as a resource site or for a quick workout for myself! Her energy and spunk is fun, and now I follow Zuzana on YouTube – did you know she’s doing her own stuff now?
Hi Bonnie… Great posts! I also LOVE HIIT and Bodyrock style workouts. With two kids and businesses to run, you have to fit it in when you can. I love to do these run/sprint intervals outside, too.
Belly baseball? You will have to tell me about that one π
WOW…you GOTTA make those workouts count for sure with such busy days! You’re a great example of that. π Keep it up, Amy!
Happy Wednesday Friend!! I love/hate interval workouts – you always feel amazing after, but it can be tough while it’s in progress. Good tough though. I love the 1 minute on/2 minutes off – that’s sounds more fun!
I’m sorry you’re having to hit the treddy more often, but sometimes the convenience is too good to pass up. I sometimes miss having that as an easy option, but not enough to head back to the gym yet. π
Yes – those workouts are tough! But intervals are so worth the pain and short time they take for their benefits. π Happy running, friend!
I used to LOVE dodgeball. That’s so cool that you guys played as adults.
Lately I’ve been digging the P90X. I just did Shoulders and Arms followed by Ab Ripper… it kicked my butt.
P90X – a great resource to have for sure! And dodgeball – yes, it really is awesome. π
Got to love intense workouts. Though I’ve always had certain issues with BR, I miss Zuzana too. Her YouTube stuff is different. Not quite sure what I think yet, but I do love her personality. My workouts lately have been more about really building foundational strength & balancing out my body (injury prevention type). It feels really good, & I think I’m ready to crank it up a notch.
I’m so glad you are liking the gym. π
Im off to get my workout ON ON ON today.
the child is back in school.
the husband back at work.
IT BE ME TIME π
Yeah – I sometimes do the Zuska workouts! Lisa is good…didn’t need a boob job. Now I feel like I’m being mean. π