I don’t sweat, I sparkle!

Good Afternoon!

Importance of High Intensity Interval Training:

cheetah

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You were born to run like a gazelle right? Cheetah maybe? Absolutely. Just kidding. I started doing HIIT training last year. I never could figure out why I couldn’t run faster, until Pinterest. Yes, Pinterest. I came across a “Tabata” HIIT treadmill workout that looked appealing and gave it a go. After the 40 minutes, I was hooked. Tired, sweaty, but hooked. I continued incorporating “Tabata” HIIT treadmill workouts into my running schedule.

Tabata-Training

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Did I notice a different in my outdoor running speed? YES! I was about to get down into the low 7 minute mile for 7-9 miles straight.

But why Tabata HIIT? First off, because it works. Second, because the time flies by. How are you going to train your body to run faster, if you never run faster than your current pace? Here is how.

 Tabata is a form of high intensity interval training where you work hard for 20 seconds and rest for 10 seconds. Typically, each round is four minute long for a total of eight rounds. Tabata training isn’t only for running, it can be made into any workout, i.e. push-ups, crunches, squats, burpees, spinning etc.

I typically do Tabata treadmill workouts, because I love my cardio. Also, I do them with an incline too for the extra calve burn (often felt the next day). Honestly, give this Tabata Treadmill workout a go. You will be happy you did and it will leave you sweaty. Just like this picture says.

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I came up with a new Tabata Treadmill HIIT workout!

45 Minute Tabata Treadmill Workout

10 minute elliptical warm up

Round 1– 20 sec sprint, 10 sec rest- complete 4 times (2 mins) @ 9 mph incline 4.5

3 min @ 4 mph incline 4.5

Round 2– 20 sec sprint, 10 sec rest- complete 2 times (1 minute) @ 9 mph incline 4.5

3 min @ 4 mph incline 4.5

Round 3– 20 sec sprint, 10 sec rest- complete 8 times (4 mins) @ 8 mph incline 3.5

2 min @ 4 mph incline 4.5

Round 4– 20 sec sprint, 10 sec rest- complete 8 times (4 mins) @ 8.3 incline 3.5

2 min @ 4 mph incline 3.5

Round 5– 20 sec sprint, 10 sec rest- complete 6 times (3 mins) @ 8.6 incline 3.5

2 min @ 4 mph incline 3.5

Round 6– 20 sec sprint, 10 sec rest- complete 4 times (2 mins) @ 9 mph incline 2

2 min @ 4 mph incline 2

Round 7: 30 sec sprint @ 9.5 mph

Cool down: 5 minutes @ 4 mph incline 1

I really felt great after this workout. I finished up with a 15 minutes on the stair mill. Once I got home, I remembered I didn’t do my plank for the day.

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15 seconds longer than my last record. Two thumbs up!

I thought that my calves would be sore after yesterday’s interval workout, but they aren’t. Wahoo!

Do you do interval training for running? Tabata style?

Xo, Tara

 

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