Fit & Fresh

Fall in Love with Intervals


There are lots of reasons why I love intervals. Intervals aren’t just for running. In fact, you can train intervals using body weight, stairs, cycling and rowing. Some of the reasons I love interval training are below, plus a few ideas for workouts that can be done within 15-20 minutes. You could use this as a full workout for the day, a warm-up, or a finisher – it’s up to you. It’s your workout! Here’s a little Q&A I put together to help you get started:

What Are the Benefits?

  • Jump start metabolism
  • Increase cardiovascular fitness
  • Help shed extra fat
  • Save time – if you work hard you can get it done in 20 minutes
  • Effective – if you stay consistent you will see change quickly, and I love results!

How Often Should I Train in Intervals?

  • I go for 2-3x’s per week because I feel so good afterwards

What Are Some Ideas for Interval Training?


  • 5 minutes – climb between 6-10 pace
  • 15 minutes –
    • :30 seconds climb 12-15 pace
    • 1:00 recover back to 6-8 pace
    • Repeat until 20 minute mark

Erg & Body Weight Training

  • 500 meters as fast possible
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Squats or Squat Jumps
  • Recover – 1:30 before starting again
  • Repeat 4x, or until 2000 meters total


  • 5-minute walk/run warm up – Incline at least 2% through entire training 6.0 speed. (I have written this to cater to someone running; shave off some of the speed if you want to walk it.)
  • 1 minute at 6.5
  • 1 minute at 7.5
  • :30 seconds at 9+
  • 1:30 Recover at 3.5
  • Repeat 4X

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