Interval Training

One of the best ways to burn fat is to interval train! Whether you're on the bike, treadmill, or elliptical, you can make this happen!! Toggling between multiple speeds makes your heart work extra hard, since it is constantly having to beat harder or slower, depending on your pace. Confusing your heart like this leads to AWESOME fat burning, plus you're constantly switching speeds so you won't get bored :)

My favorite way to do this is according to the song I'm listening to. I have the best workout playlist, and when I'm on the treadmill, I'll blast up the speed at every 'chorus' of the song. It is like I'm creating my own personal spinning class... on the treadmill, I love it! Other ways you can do this is by turning up the incline during a walking workout (intense!) or by increasing the intensity on the bike or elliptical (try keeping your strides at over 160 strides/min during the tough intervals!). There are NUMEROUS interval exercises listed online or in magazines, but here is one example of an hour treadmill workout that torches 500 calories!

Set the treadmill incline to zero, and after warming up begin this workout.

Time	Pace (mph)	Calories Burned*	RPE**
00:00-05:00	5.0	36	1-3
05:00-8:00	6.0	27	4-7
8:00-9:00	7.0	10	8-10
9:00-12:00	6.0	27	4-7
12:00-13:00	7.5	11	8-10
13:00-16:00	6.0	27	4-7
16:00-17:00	7.0	10	8-10
17:00-20:00	6.0	27	4-7
20:00-21:00	7.5	11	8-10
21:00-24:00	6.0	27	4-7
24:00-25:00	7.0	10	8-10
25:00-28:00	6.0	27	4-7
28:00-29:00	7.5	11	8-10
29:00-32:00	6.0	27	4-7
32:00-33:00	7.0	10	8-10
33:00-36:00	6.0	27	4-7
36:00-37:00	7.5	11	8-10
37:00-40:00	6.0	27	4-7
40:00-41:00	7.0	10	8-10
41:00-44:00	6.0	27	4-7
44:00-45:00	7.5	11	8-10
45:00-48:00	6.0	27	4-7
48:00-49:00	7.0	10	8-10
49:00-52:00	6.0	27	4-7
52:00-57:00	5.0	36	1-3

Next time you're at the gym, give it a try! YOU CAN DO IT!!!

Morgan :)