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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

Why Intervals? • They boost fat burning compared to slow and steady state exercise. • They support hormone balance. • They’retimeefficient:Takeaslittleas10minutesandoras muchas20.Myfavoriteroutineis20-minutesincludingthe warm up and cool down. • Theypreventboredom. • Onceor twiceaweekshort intervalsessionsfitnicely into othershortstrength,andorlighterwalkingactivity. • You’ll feel better, not just tired. • Aspecificplanisbetterthan“goingtoexercise.” • Intervalsadapttoanymodeofexercise. • Whether you’re a beginner or experienced you can do intervals.

successful Interval tIps:1. Warm upbeforeeachintervalsession.Makethewarmupprogressiveinawaythatmatchesthetypeofintervalyou’regoingtodo.Seetip#2.

2.Useonevariable(speedorincline/resistance)astheintervalandkeepthe other constant. You can control your progress easier and detect a problemwithoneortheotherbeforeitbecomesanissue.(e.g.useaconstantspeedof3.5andvaryinclineoruseaconstant1%inclineandvaryspeedduringyourinterval)

3.Ifyoudon’tfeelfullyrecoveredwhenit’stimetodoanotherinterval,recoverlongeruntilyouareready.

4.Thehighsandlowsofintervaltrainingshouldbebothhigherandlowerthan your moderate steady intensity. Don’t shortchange yourself on the recoveryoryou’ll reducetheeffectivenessof the interval session.Theharderyouworkduringtheintervaltheclosertobarelymovingduringtherecoveryperiodyou’llbe.

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

5. cool downaftereveryintervaltrainingsession.Bringyourselfbacktoaverycomfortable levelof talkingandbreathing throughyournose.Stretchwell, holding15-30 secondspayingparticularattention to thehips.

*Noticethattheshortintervalsinvolveequallengthorlongerrecovery.Smartintervaltrainingbeginsthisway.Ifyou’reexperiencedwithintervaltraining itmaybeappropriate to shorten the recoveryperiod to lessthan theworkperiod. Seek theadviceofapersonal trainer, strength& conditioning coach, or medical exercise specialist if you aren’t sure what’s best for you.

**Longerintervalsaredesignedtoincreaseaerobicfitness,endurance,and your ability to sustain exercise at a slightly higher intensity longer.

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

Interval #11:00highintensityinterval

1:00recovery

Interval #20:30-secondhighintensityinterval

1:00recovery

Interval #32:00highintensityinterval

3:00recovery

Interval #43:00highintensityinterval

2:00recovery

Interval #54:30easy-to-moderateintensity

0:30highintensity(allout)

Interval #68:00highintensityinterval3:00minuterecovery

Interval #710:00easy

10:00moderate10:00highintensity

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

folloWIng Intervals: Stretchwellafterintervaltraining.Ifyou’removingrightintoresistancetraining, follow your resistance training with a short cardio cool down andthenagoodstretch.Coreexercisesgobeforeyourfinalstretch.

your sequence:1. Warm up2. Intervalset3. Cool down4. Resistancetraining(optional,followedbycoreexercises)5. Stretch

Heavy resistance training requires recovery, too. If you’redoingbothheavy weights and high intensity intervals, plan plenty of recoverybetweensessions.Hint:Yourbodymaynotcooperateandwaittilltheweekendtoneedrest!

Adequaterestbetweentoughintervaltrainingsessions.Ifyou’vedoneanexhaustiveintervalsonMonday,forinstance,waittointervalagainon Thursday or Friday.

Intervals involvingspeedcontributeto injuryriskmorethanthosefromresistance(aka,inclineorhills).Moreinjuriesandfewerresultsoccurwith

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

the“moremustbebetterapproach.”Varyhowyoudointervalsanddotheminfrequentlyforbestresults.Planyourrecoverytimeascarefullyasyoudoyourworktime.

Remember life itself can be high intensity. Consider what else is going on. Big stressorsatworkor homeneed tobeapartof yourexerciseplan.Balanceaheavyweekof“other”stressorswithalighterexerciseschedule.

travelIng IntervalsHere’s your flip for the hotel gym on days you can’t get outside toexercisewhile traveling. These two hotel-room-worthy sequences arebodyweightonly.Considerthemyournewback-upplanifyouneedit.

Make It yours:Ifaspecificexercisedoesn’tworkforyou,substituteanotherthatdoes.Ifyou’reremovinga lowerbodyexercise,however,substitutea lowerbodyexercise. For instance, if lungesdon’twork foryou,do standing

knee lifts. The alternating of upperand lower body exercises helps boost your heart rate.

hoW to:This sequence is designed to be 7-8minutes long. Performeachexercise30seconds.Thatmeansyouwoulddothefirstboxingsequence15secondson your right side and 15 seconds on your left. You can do the rear lunges all right and switch or alternate them.

Movequicklybetweenexercises.Onlygoasfast as you can maintain good form during exercises.

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

travelIng cardIo-only cIrcuItJab-Cross-Jab-Knee

SquatsJab-Jab-Cross-JumpTurn

PliéSquatsUpperCutSlow4Quick8Step–FrontKick1-2-4-6-8

Jab-Cross-HookRear Lunges

Jab-Cross-Hook-UpperSideKickstep-step-SideKick(alternatesides)

Jab-Cross-Jab-CrossLungeLow3pulses+Kick(R15secondsthenL15seconds)

RenegadeRotation(withoutweight)

travelIng cardIo-strength cIrcuItBoxing:Jab-Cross-Jab-Cross

WallSitPush-up

AbdominalReverseRollUpStep-upontochair(orhighknees)

SquatPlankwithlegliftonachairseat

SideLungesTriceps dip on chair

PlankCorewith2kneesHighkneesinplace

Rear Lunge Push-upandrotation

Sideplank

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

eat Well on the road:Ifyou’retraveling,thenumberonethingtoslideisnutrition.Itcanbeachallengetoeatwellontheroad–especiallyatbreakfast,butitcanbe done. I always pack protein powder, nuts & seeds, packages ofoatmeal,andaKindbarortwo.Istirtheproteinshakemixintooatmeal,orcarrypowderedcoconutmilk.

Alternatively,Iaskforarefrigeratorinmyroomandmakeafirststopatastoreforalmondorcoconutmilkforsimpleshakes.IfI’mdrivingtomydestination,ItakemyNutribullet.Itmaytakesomegettingusedtobutit’salittleefforttofeelgreatbothawayandwhenyougetbackhome.

hint: Highqualityproteinpowdersdon’tdissolveaseasily.Icarryaminiwhiskinmysuitcasetoo.It’sbeenaroundtheworldwithme.

ReadytotryaProteinShake?Clickheretoreadaboutwhichonemakesthe most sense for you and use take10offtogetstartedwithasavings.

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F l i p p i n g 5 0 ’ s 7 s i m p l e i n t e r v a l t r a i n i n g W o r k o u t s

p l u s : t W o 7 - m i n u t e t r a v e l i n g C i r C u i t s

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