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Featured Workout of the Month

Featured Workout of the Month: Interval Training  

These plans can be used in between boot camps or as an addition to your weekly regimen.  In just 20 minutes you can add interval training either on the sidelines at the kid’s team practice, over lunch, or while you kill time between appointments.

1. Cardio Blaster

This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.

How to do it:

•Warm up for 15 minutes.

•Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate. Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.

•Finish with a 10-minute cooldown.

Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

2. Speedplay

Sprinting is great for tightening and toning your legs, glutes, and core. It increases your muscle power, which helps you push harder and makes your non-interval training workouts feel easier so you can challenge yourself and burn even more calories.

How to do it:

•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.

•Run, bike, or row for 30 seconds at a nearly all-out effort. Take 3 minutes active recovery and repeat the 30 on/3 off pattern 5 or 6 more times.

•Finish with a 10-minute cooldown.

Bonus benefit: Because of its very high intensity, this workout is very short.

3. Cardio-Sprint Pyramid

This adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you’ll recover for the same amount of time.

How to do it:

•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.

•Run, bike, or row

Build and taper the workout like this: 30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

•Finish with a 10-minute cooldown.

Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

Contributors:  http://www.shape.com/fitness/interval_training

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