In an effort to keep my weight steady through this holiday season, I have challenged myself to fit in 30 minutes of cardio every day through the New Year. One way to make the most of a short workout is to do intervals, and my favorite type of interval workout is speed intervals on the treadmill.
Here’s what I did last week, after my warm-up:
30 Minute Speed Interval Workout
0-2 min: 6.5 mph
2-3 min: 6.3 mph
3-5 min: 6.5 mph
5-6 min: 6.3 mph
6-8 min: 6.5 mph
8-9 min: 6.3 mph
9-11 min: 6.7 mph
11-12 min: 6.3 mph
12-14 min: 6.7 mph
14-15 min: 6.3 mph
15-17 min: 6.7 mph
17-18 min: 6.3 mph
18-20 min: 6.9 mph
20-21 min: 6.3 mph
21-23 min: 6.9 mph
23-24 min: 6.3 mph
24-26 min: 6.9 mph
26-27 min: 6.3 mph
27-28 min: 7.1 mph
28-29 min: 6.3 mph
29-30 min: 7.1 mph
I followed this up with a short cool down: 2 min of running at 5.7 mph, and 3 min of walking at 3.7 mph. It was a fun workout and I felt strong.
A few hours later my right knee felt wonky, but after an evening of icing, it was fine the next day. I don’t know if that flare-up was a coincidence or caused by this workout–only the intervals at 7.1 mph felt really challenging.
How do you decide if a specific workout caused an injury?
Do you try it again to see what happens?
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Congrats on the new site! Speed workouts are the most common culprit for me… it doesn't mean I won't do them again, but I"m more careful about the timing or intensity. I'm glad it felt fine the next day!
Looks great here!! Your comment set up is a little different. Like it.
I'm with Laura, I think speed intervals hurt me sometimes too. Although I seem to have lots of aches and pains, so who knows.
Congrats on your new site!! Looks great. Like Laura, speed work is usually the reason my knee starts feeling wonky. I do tend to try to workout again or test my knee in some other way to try to figure out what's wrong or how I hurt it. Probably not the smartest thing…
you looook PURDY!!
and we both know Im no help on the tread/running stuff.
and WIMPY when it comes to injuries.
I rest! I rest!
Cardio exercises have never been my favorite. But after I've started taking Navy Seal Formula (by MGNutritionals) I was getting extreme results especially in this kind of trainings. My endurance have increased and my workouts have improved. I've been taking a lot of supplements, but this one is really doing it for me and my lifestyle.