Taking it up a notch

On Saturday I gave a rundown of some of the different types of HIIT workouts out there.  That day I chose to go with the 30 seconds max followed by 90 seconds at a recovery pace.  I did a similar workout on Monday (or Tues…now I can’t remember which day was which).  Today, though, I decided to take it up a notch and do the 6o second intervals.  I did 60 seconds at max pace followed by 60 seconds recovery.  

Here’s how it went:

• Run 1/2 mile to the gym
• Run 2 minutes warm-up (1 min at 6.5/1 min at 7.0) on treadmill
• 1 min max (I split it 30 sec at 9.5/30 sec at 9.0) followed by 1 min at 7.0.  Repeated 8 times
• Run 2 minutes cool down same as the warm-up

That got me to a little over 2.5 miles, on the treadmill so I went ahead and finished out the 3 at 7.0.  I hopped off the treadmill and headed over to the bike.  I had a date with Women’s Health and took a 10 minute hill workout on the bike as a breather and a chance to getting a little reading in. 

After the imaginary climb up a mountain on a bike that moved nowhere, I headed back to the treadmill for one final mile ( a tad over) with increasing incline.

• 2 min at 0 incline (1 at 6.5/ 1 at 7.5)
• 30 sec at 7.0 incline 1
• 30 sec at 7.5 incline 2
• 30 sec at 7.2 incline 3
• 30 sec at 7.5 incline 4
• 30 sec at 7.4 incline 5
• 30 sec at 7.5 incline 6
• 30 sec at 7.4 incline 7
• 30 sec at 7.2 incline 8
• 30 sec at 7.0 incline 9
• 30 sec at 6.5 incline 10
• finished with a reverse of the 2 minutes I started with at a 0 incline (1 min 7.5/1 min6.5)

I joined Women’s Health back at the bike for 10 final minutes, got in a little ab work, and headed out for my 1/2 mile jog back home.  5 miles total and 20 minutes on the bike.

I’m lovin the HIIT!  Time flies!  I’m going to try for 3 days a week of this type of workout.  It’s all over the place, but it breaks it up and I can tell my metabolism skyrockets.  I stay pretty much hungry all day after such a run.

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