So it's been an interesting past few days in our household. Both hubby & I came down with a bad case of the flu. That nasty lil' bugger caught us late Friday night & today I finally started feeling better. I missed work yesterday, thus meaning I also missed my workout. I like starting out my week with a kick ass workout to keep me motivated all week long. And since my weigh in days are Wednesday mornings, that means I only have tonight's workout to do some damage. And I am going to go ahead & make a logical guess and say that my workout tonight will probably be sub par. Mostly because I hardly have any energy from the lack of sleep over the past few nights & the bonding time with my new porcelain bff.
I am trying not to get down about this minor glitch in my week, but I hate when something comes up & ruins perfectly laid plans. What can I say I am a woman of routine. I like doing the SAME EXACT thing at the SAME EXACT time every day & I like eating the SAME EXACT THING at the SAME EXACT time every day.
Ya, I'm a bit off. Not like I haven't been told that before....
Anyway I've been getting bored on the ol' cardio machines lately so I decided to spruce it up a bit & 3 times a week I have been making up some HIIT exercises to do. (Mostly for the treadmill, although I've done a few stepmill & elliptical ones as well)
I usually just sit on the treadmill for 40 seconds before I start & decide how much energy I have that day & what I feel like doing & jot it down in my notebook. Here are a few of the latest ones I have done.
Time | Speed | Incline | Rest |
2 minutes | 7.0 mph | 2% | - |
1 minute | 7.5 mph | 2% | - |
1 minute | 8.0 mph | 2% | 30 secs |
1 minute | 8.5 mph | 2% | 30 secs |
1 minute | 9.0 mph | 2% | 30 secs |
45 secs | 9.5 mph | 2% | 30 secs |
30 secs | 10.0 mph | 2% | 30 secs |
30 secs | 10.5 mph | 2% | 30 secs |
2 minutes | 7.0 mph | 2% | - |
Repeat this same sequence at 5% incline.
Time | Speed | Incline | Rest |
2 minutes | 7.0 mph | 2% | - |
1 minute | 7.5 mph | 2% | - |
1 minute (repeat 4x) | 8.0 mph | 4% | 30 secs |
1 minute (repeat 4x) | 9.0 mph | 4% | 30 secs |
1 minute (repeat 4x) | 9.5 mph | 6% | 30 secs |
30 secs (repeat 4x) | 10.0 mph | 6% | 30 secs |
1 minute | 7.5 mph | 2% | - |
2 minutes | 7.0 mph | 2% | - |
Time | Speed | Incline | Rest |
5 minute warm up | 7.0 mph | 2% | - |
30 secs | 8.5 mph | 5% | 30 secs |
30 secs | 8.6 mph | 5% | 30 secs |
30 secs | 8.8 mph | 5% | 30 secs |
30 secs | 8.9 mph | 5% | 30 secs |
30 secs | 9.0 mph | 5% | 30 secs |
30 secs | 9.1 mph | 5% | 30 secs |
30 secs | 9.2 mph | 5% | 30 secs |
30 secs | 9.3 mph | 5% | 30 secs |
30 secs | 9.4 mph | 5% | 30 secs |
30 secs | 9.5 mph | 5% | 30 secs |
30 secs | 9.6 mph | 5% | 30 secs |
30 secs | 9.7 mph | 5% | 30 secs |
30 secs | 9.8 mph | 5% | 30 secs |
30 secs | 9.9 mph | 5% | 30 secs |
30 secs | 10.0 mph | 5% | 30 secs |
Make your way back down until you get to 5 minute cool down 7.0 mph @ 2% incline
They are sure to make you sweat! Believe me I'm usually a nice shade of cherry tomato at the end. I love workouts that make you sweat, feel good & that are quick!
I start my 2nd Crossfit class tomorrow. The 1st class was a real doozy
6 kettle bell swings
6 push ups
(and than while your partner was completing this) box jumps.
I am definitely looking forward to it, but if you never hear from me again you know why! I didn't make it....
Happy Tuesday everyone! Have a great week!
