Running - burn fat and build up to speed and strong legs
Interval training is a running workout designed for speed training and fat burning. I designed this particular workout for the treadmill, as it is easier to control speed and desired levels. It is a fast way to shed extra fat and reveal the muscles on our legs, abs and butt hidden under the layer of fat tissues...trust me, this really works!
You can modify the speed and duration to your ability, and you can gradually build to it...step by step you will become stronger and faster.
Start with a base that is comfortable for you for 3 mins.
go up to level 6 for 3 mins.
move up to level 6.5 for 2 mins.
go up to level 7 for 2 mins.
go up to level 8 for 1 min.
do down to 7.2 for 1 min.
go up 8.2 for 1.5 min.
go down to 7.5 for 1 min.
go up to 8 for 2 mins.
go down to 7.2 for 1 min.
go up to 8.2 for 1.5 mins.
go down to 7.5 for 1.5 mins.
go up to 8.2 for 2 mins.
go down to 7.5 for 1 min.
go up to 8.5 for 1 min.
go down to 7 for 1.5 min.
go up to 8.7 for 1.5 min.
go down to 7.5 1 min.
go up to 8.8 for 1 min.
go down to 7.8 for 1 min.
go up to 9 for 2 min.
go down to 7 for 1 min.
go up to 9.2 for 1 min.
go down to 7.2 for 1 min.
up to 9.2 for 2 mins.
down to 7 for 1 min.
up to 9.5 for 1 min.
down to 7 for 1.5 min.
up to 10 for 1 min.
down to 7.5 for 2 min.
up to 10 for 2 min.
down to 7.5 for 1 min.
down to 7 for 30 sec.
walk or slow jog at 6 or lower for 5 mins to cool down.
DRINK PLENTY OF WATER>>>DONT FORGET TO BREATHE>>>IF YOU FEEL DISCOMFORT PLEASE STOP IMMEDIATELY.
ENJOY.
Sylwia
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