We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.
There are only ten days left of our 30-day summer countdown! How many of you have hit every day so far?
Today we have another fun challenge to make you sweat: Try interval training on your run!
Interval training is a training method that mixes up low- and high-intensity exercise. It’s a great way to shake up your routine, so if you tend to get bored on your runs, this may be a great alternative for you! Some even say it burns more calories.
Here’s a 30-minute interval run to try today:
Warm up: Take five minutes to warm up your body with a fast walk or slow jog – whatever you’re comfortable with.
Jog: 3 minutes. Go at a comfortable pace that doesn’t tire you out too quickly. If you’re a beginner runner, try walking instead.
Run: 1 minute. Go at about 60% of your max speed.
Jog: 3 minutes. Let your breathing/heart rate go back to normal. Again, use this time to walk if you’re new to running.
Run: 1 minute. Stick to that 60% pace.
Jog: 3 minutes. Try to keep your jogs/walks at the same pace each time, and save your speed increases for the sprints.
Run: 1 minute. Push your speed up to 70% this time!
Jog: 3 minutes. You should be feeling it by now…
Run: 1 minute. One more time at 70%!
Jog: 3 minutes. Prepare yourself for one last sprint!
Run: 1 minute. This is your last push before the end! Kick it up to 80% while the end is in sight.
Cool-down: 5 minutes. You made it! Keep walking or jogging until your breathing/heart rate have slowed down. Then don’t forget to drink water and stretch or roll-out your muscles.
If you’re not a runner, try walking at different speeds instead of running for the whole half-hour, or bring interval training to your strength workout instead!
How did you do on today’s challenge? Let us know in the comments, or using #30DaysToSummerFit!