so back a few posts ago, I posted about intensifying your workouts but that it is “ymmv” because some people will not respond appropriately. I do NOT mean in terms of ease-it will NOT be easy–but i.e., women who are prone to high cortisol levels or have an increased level of testosterone or androgens (like if you have PCOS). But if you’d like to try this, I thought I’d post some examples of high-intensity interval workouts.
Treadmill:
- vary the incline up to “7″ or “10″ for one minute, back down to level of “1.5″ for 30 seconds to 1 minute. Do 5-10 rounds. NO handholding.
- vary the speed up to a nice jog, around “6″ for 30 seconds to 1 minute, back off to a nice walk at 3.5-3.7-ish for one minute. Do 5 rounds and work up to 10
- advanced? vary 1 and 2
Jump rope -Cheap!
- Start off with jumping for 30 straight times without tangling or hitting your legs. Rest one minute. Do 10 rounds.
- After 10 rounds, increase to 50 times.
- After many weeks, alternate right leg skipping, alternate left leg skipping, back to jumping both legs…
Running sprints outdoors: Walk 2-5 minutes first.
- Sprint as hard and as fast as you can for 15 seconds. Rest for 2-4 minutes by walking (you should be heaving!). Do this 4-6 times.
- Work up over the weeks to 30 second sprints.
This REPLACES your regularly scheduled cardio, by the way. It is not “in addition to”.
Not only are high intensity workouts offer statistically more significant fat burning (for most ppl), but it is said that it promotes a flatter belly (yes, your core IS working) and prevent diabetes. (More information, I point you to www.theabsexpert.com). On the flatter belly issue, I have experienced a LESS flat stomach doing traditional “turbo kick” classes and exercises and have heard/seen the SAME complaints by others. Yes, more solid, but bigger. I don’t want a bigger trunk or core even if it IS more “solid”. More likely to pooch? NO thanks.
Try these and see what you think…
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