ESPN’s ultimate interval workout

ESPN’s ultimate interval workout

 

Tired of your same old routine? Try switching it up for some interval training. If you’ve never done interval workouts before, let me tell you, they are no joke! Personally, I see my best results from a mix of interval trainings on a weekly basis. Check out the madness ESPN put together for you.

Running burns an insane amount of calories and it also targets your tush and legs, so it’s the perfect workout if you’re trying to slim down and tone up below the waist.Add hills to your workout and you’ll tone your lower body even faster and more effectively.

If you’re new to hill work or tend to skip out because running on an incline is challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with no incline. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it’s doubly effective. In about 40 minutes, you’ll burn over 400 calories!

Set the treadmill incline to zero, and after warming up begin this workout. For each three-minute brisk walking interval, you’ll need to raise the incline to 15 percent (or as high as it’ll go), and for each 60-second sprinting interval, you’ll need to lower it to zero. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.

Time
Pace (mph)
Incline %
Calories Burned*

00:00-05:00
4.0 (15 min/mile)
0
20

05:00-8:00
4.0 (15 min/mile)
15
36

8:00-9:00
7.0 (8.5 min/mile)
0
11

9:00-12:00
4.0
15
36

12:00-13:00
7.0
0
11

13:00-16:00
4.0
15
36

16:00-17:00
7.0
0
11

17:00-20:00
4.0
15
36

20:00-21:00
7.0
0
11

21:00-24:00
4.0
15
36

24:00-25:00
7.0
0
11

25:00-28:00
4.0
15
36

28:00-29:00
7.0
0
11

29:00-32:00
4.0
15
36

32:00-33:00
7.0
0
11

33:00-36:00
4.0
15
36

36:00-37:00
7.0
0
11

37:00-42:00
4.0
0
20

Total calories burned: 416

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