Exercise Your Most Valuable Parts

Spring is in the air! Which means extra daylight, extra energy, and… maybe… extra pounds leftover from winter. No worries at all - that’s how it’s supposed to be. It just means it’s time to shift to spring food and movement.

I’ve shared the idea of interval training with you before, but in case you *ahem* missed it, here’s a reminder that workouts with short, intense bursts have a whole lot going for them. Mostly the short part, plus they really do get you fit fast. (And by fit I mean able to resist the degeneration of aging and vulnerability to disease.) Try it with me, even just once a week. I’m doing it monday, wednesday and fridays early when the day is still getting started.

This version is a pyramid formula that gives you the best of both worlds - short bursts to sculpt your muscles (okay, we like this), and longer ones to strengthen your heart and lungs (vanity aside, this is the ticket to health). How fast you go is totally not the point, as long as you max out whatever level you can keep up the whole interval without having to stop. You can use a treadmill, rowing machine, elliptical, hill or stairs, jumprope… whatever you have and suits your body.

For me, just as a reference, my highest high definitely feels like I’m sprinting like Usain Bolt ready to drape the flag around my shoulders to receive my gold medal, but really, at my sprint, I’m pretty sure a decent marathon runner would pass me. Did I say this is a tough 22 minutes? It’s hard, but to have a fit heart and lungs? It’s a worthwhile trade indeed. 

So drop the self-judgement, put on some loud pop music, be where you are, and hear the crowd roar.

Okay, ready?

Here’s the pyramid, after you do a little warm up on your own:

Full speed for 30 seconds, then 30 seconds at recovery speed.

Full speed for 1 minute, then 1 minute at recovery speed.

Full speed for 2 minutes, then 2 minute at recovery speed.

Full speed for 4 minutes, then 4 minutes at recovery speed.

Full speed for 2 minutes, then 2 minute at recovery speed.

Full speed for 1 minute, then 1 minute at recovery speed.

Full speed for 30 seconds, then 30 seconds at recovery speed.

Seriously, you are a mega athlete star and I want your autograph on a Wheaties box.