Adding Cardiovascular exercise to your routine is important for both heart and lung health and weight loss. Hopping on your bike, going for a walk or run are great ways to add this type of exercise to your routine. In order for this form of exercise to be fully beneficial, you must exert some sort of effort. For example, at some point during walking, running, or biking at some point you should feel at least slightly winded or break a sweat. In previous posts, I wrote about high intensity interval training. Again, these are exercises where you vary the intensity throughout while also taking short bouts of recovery. This mode of training is great for anyone especially those who say they don’t have time to workout. Since it is summer time and the weather is nice, I have created an outdoor HIIT workout with a version for both runners and walkers. These workouts can be done on a track, on roads, or a treadmill if desired.
HIIT Running Workout
This workout is called a surge run. How this works is you will jog at a comfortable pace for 5 minutes, sprint (run as fast as you can) for 30 seconds, then return to the job for 5 minutes. Repeat this until the total time is at least 20 minutes (you can go longer based on your fitness level). To increase the intensity, you can extend the duration of time you are sprinting, increase the overall length of the workout (leading to more sprints) or both. Also, including hills in this workout will increase the intensity.
HIIT Walking Workout
This workout is similar to the running but modified to walking style. The periods of rest will be decreased but the faster pace segments will remain the same. For 2 minutes you will walk at a brisk but sustainable pace. Following the two minutes you will “power walk” (walk as fast as possible) for 30 seconds, then return to the brisk but sustainable pace and continue the cycle. This workout should be at least 30 minutes in duration. Similar to the running workout, to increase intensity you can increase the overall duration of the workout, the duration of walking at a faster pace or both. Also, including hills in this workout will increase the intensity.