Push your speed with these quick-building intervals!


Summer is right around the corner, which means it’s time to kick things into high gear. And today, we’re doing just that—with quick-building intervals! Which basically means, we’ll be gradually increasing our speed throughout, with very little recovery. Trust me, this is the best way to burn calories, work on speed, and increase your endurance over long distances.

Alright, you ready to get started? Let’s go!

Today’s focus: Building Intervals


WARM UP: On and off elliptical

  • 30 seconds leg swings (both sides)
  • 30 seconds lateral leg swings (both sides)
  • 30 seconds forward lunges
  • 30 seconds bodyweight squats
  • 1 minute easy pace on elliptical (resistance 5)
  • 1 minute moderate pace on elliptical (resistance 6)
  • 1 minute moderate pace on elliptical (resistance 7)

WORKOUT: On elliptical

Interval 1

  • 1 minute fast pace (resistance 8)
  • 1 minute fast pace (resistance 9)
  • 1 minute fast pace (resistance 10)
  • 1 minute fast pace (resistance 11)
  • 1 minute fast pace (resistance 12)

Interval 2

  • 1 minute moderate pace (resistance 6)
  • 1 minute moderate pace (resistance 7)
  • 1 minute moderate pace (resistance 8)
  • 1 minute moderate pace (resistance 9)
  • 1 minute moderate pace (resistance 10)
  • 1 minute moderate pace (resistance 11)
  • 1 minute moderate pace (resistance 12)
  • 1 minute moderate pace (resistance 13)

Interval 3

  • 1 minute fast pace (resistance 7)
  • 1 minute fast pace (resistance 8)
  • 1 minute fast pace (resistance 9)
  • 1 minute fast pace (resistance 10)
  • 1 minute fast pace (resistance 11)
  • 1 minute fast pace (resistance 12)
  • 1 minute fast pace (resistance 13)
  • 1 minute fast pace (resistance 14)
  • 1 minute fast pace (resistance 15)

Interval 4

  • 1 minute moderate pace (resistance 8)
  • 1 minute moderate pace (resistance 9)
  • 1 minute moderate pace (resistance 10)
  • 1 minute moderate pace (resistance 11)
  • 1 minute moderate pace (resistance 12)

COOLDOWN: On and off elliptical

  • 1 minute easy pace (resistance 6)
  • 1 minute easy pace (resistance 5)
  • 5–10 minutes of stretching

Well done! As your heart rate returns to normal, make sure to stretch really good and stay hydrated. Also, if you liked this workout, feel free to let us know in the comments below!

And if you missed the first two workouts from this series, you can find them here

To schedule this workout on your iFit enabled elliptical, click here.  

Keep working hard!

Mecayla Ramsey
iFit Trainer

 

*Resistance values are based on equipment with a scale ranging from 1–20. All resistance ranges are recommendations. Feel free to adjust the values if you need to.

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.