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Interval Training Workout Program

So You read our article on interval training (if not click here) and now you’ve decided you want to give it a try. Well the following is a fairly basic interval training routine. It can be done on on a track or out in your neighborhood. You can also do it on a treadmill, elliptical trainer, rowing machine or stationary bike. In order to determine your intensity levels I will ask you to check in with your body with a rated perceived exertion test or RPE for short. The test is pretty simple on a scale of 1 to 10 how do you feel? One is I’m asleep, ten is oh my gosh I think I’m going to die! That means that a 5 on the RPE scale is about 50% of your maximum effort. I have placed the RPE next to each exercise so that you will know how hard you should be pushing yourself. This workout is broken down into time so you will need a stop watch or some other way to keep track of the time. Before starting this or any other high intensity workout program you should always consult your healthcare professional to be sure the program is safe for you. 

  • 2 minutes low intensity activity (RPE 3) Warm up
  • 5 minutes medium intensity activity  (RPE 5) Warm up
  • 15 seconds all out effort  (RPE 8-9)
  • 15 seconds  medium intensity activity (RPE 5)
  • 15 seconds all out effort    (RPE 8-9)
  • 15 second medium intensity activity   (RPE 5)
  • 15 seconds all out effort  (RPE 8-9)

 

  • 2 minutes low intensity activity (RPE 3)
  • 1 minutes medium intensity activity  (RPE 5)
  • 15 seconds all out effort  (RPE 8-9)
  • 15 seconds  medium intensity activity (RPE 5)
  • 15 seconds all out effort    (RPE 8-9)
  • 15 second medium intensity activity   (RPE 5)
  • 15 seconds all out effort  (RPE 8-9)

 

  • 2 minutes low intensity activity (RPE 3)
  • 1minutes medium intensity activity  (RPE 5)
  • 15 seconds all out effort  (RPE 8-9)
  • 15 seconds  medium intensity activity (RPE 5)
  • 15 seconds all out effort    (RPE 8-9)
  • 15 second medium intensity activity   (RPE 5)
  • 15 seconds all out effort  (RPE 8-9)

 

  • 5 minute low intensity activity (RPE 3) cool down
  • Stretch