As I finish up this last week (#11), I am reminded how I need to create all kinds of different workouts so that I do not fall into boredom. So this morning at the YMCA, I didn’t really feel like jumping on any of the conventional machines (treadmill, elliptical, bike, stair stepper, rowing machine, etc). So I hit the track with nothing but my running shoes and heart rate monitor (clothing is understood).
I had gotten my heart rate up from the elliptical (before I decided to change things up) so I didn’t need to warm up. The track at the Y I work at is approximately 150 meters per lap, or ~11.5 laps per mile. So, each long leg is ~55m and each short leg is ~20m in length.
My workout consisted of doing a vigorous and quick high knee (but covering distance very slowly) along one of the short lengths. Once I reached the end of the short length, I booked it with an allout sprint along the long length. The opposite short and long lengths were reserved for walking to allow my heart rate to come back down. Given my age (25), my 90% estimated max heart rate is 175. I was hitting this every time I finished the sprint. By the time I was ready for another high knee followed by a sprint, my heart rate was usually around 155 (or 80% max heart rate). It kept me hot and breathing heavy!
Elliptical for 5-10 minutes.
10 seconds high knees
Walk until heart rate drops to about 75-80% of mhr.
*Repeat work and rest interval for 10-20 minutes.
The reward was worth it! Elevated heart rate throughout the day, more calories burned, and much time saved! This workout (after my elliptical warm-up) took about 15 minutes to finish about 8-10 sprints. Reminder: this is an advanced workout. HIIT workouts are not for everybody. Please consult with your physician prior to begining any physical activity.