Give me what you got. 20 or 40 Minute Interval Challenge!

Interval training has been used by athletes and fitness enthusiasts for years to build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. Today, exercisers use more structured interval training workouts and High Intensity Interval Training to build speed, endurance, or lose weight. According to the American College of Sports Medicine, more calories are burned during short, high intensity exercise.  If you are looking to lose or maintain your weight, high intensity exercise is a better choice than long, slow endurance exercise.

Interval training can be used in any sport from cycling and swimming to walking or dance. This week’s challenge was designed for a WALK OR RUN but can be altered to meet your cardio preference. When I walk into the gym – I typically see exercisers plodding  along on the treadmill. They set a time, zone out, and finish when the desired time is up. Sure they are running…. but their workout isn’t going ANYWHERE. By adding intervals to your treadmill time, you’ll challenge your heart, increase your performance (speed/endurance) and burn more calories than a steady state workout. That sounds MUCH more effective than 30 minutes sleep walking (or running) on a treadmill doesn’t it? When working out on the treadmill do you make your time COUNT or do you distract yourself? Next time you hit up the treadmill for a workout, I want you to try this challenge. If you are short on time, just do the first half for a quick workout…. but if you’re feeling good, put your NIKES to the belt and JUST DO IT!

Heres where the CHALLENGE part comes in…. After you’ve completed the workout, I want you to leave a comment at the end of this post and tell everyone you DID it. I want to keep you accountable… and hear if you liked the intervals! Ill randomly choose ONE of the comments below and reward that successful exerciser with a little “GREAT JOB” gift. Take the challenge. Leave a comment below with your accomplishment. Make your time at the gym count. I can’t WAIT to read what you think!

Give me what you got. 20 or 40 Minute Interval Workout!

You can power-walk OR run the below challenge. It is sectioned into 2 parts. If you are short on time work through the first 23 minutes. If you have a bit longer, try out the whole routine. Remember, always check with your doctor before making any fitness or nutrition changes. The workout should feel challenging and strong, but NOT cause any pain. Modify or intensify the below to meet YOUR needs, challenge yourself and most importantly, have FUN with it!!

Warm up 0:00 – 5:00. Incline at 6.0. Power walk (fast!) up the incline with strong athletic arms and an elbow drive.

5:00 – 8:00: Incline at 1.0. Strong run or walk. It’s challenging, but not too uncomfortable. Lets call this place your “BASE PACE”.

8:00 – 11:00: Incline at 1.0. Run/walk HARD. This should be about 80% of your max. You can sustain the speed for about 3 minutes… But that’s about it. Challenging and uncomfortable speed, we will call this place your “RACE PACE”. At the end of this push, you should feel WINDED.

11:00-14:00: Incline at 1.0. Return to your original run/ walk BASE PACE and keep a challenging speed. Easier than your sprint, but still a strong speed. Connect to your breath and get ready for the next round of intensity.

14:00-16:00: Incline at 1.0. Back to race pace for 2 minutes. Push yourself at a pace you can’t hold any longer than 2 minutes. Challenge yourself to go a little faster on this second interval.

16:00 – 18:00: Incline at 1.0. Return to your strong run/ walk BASE PACE for 2 minutes.

18:00-19:00: Incline at 1.0. RACE PACE for 1 minute. Really PUSH it – its only for 60 seconds!

19:00 – 23:00: Incline at 1.0. If you are in for a shorter workout, use this interval as your cooldown and end at 23 minutes. If you’re in for the full 40, return to your original run/ walk BASE PACE for 4 minutes and focus on your breathing.

23:00 – 26:00 : Incline at 4.0. RACE PACE for 3 minutes. This is your last round of intervals, time to stay committed and step it up a notch. The added incline is there to really challenge you. Can you keep your original race pace up the first climb? Are you sure your race pace isnt a bit faster? Time to step outside your comfort zone.

26:00 – 28:00: Incline at 1.0. Take the incline back down. Base Pace for 2 minutes. Keep it challenging and mentally prepare for the next interval.

28:00 – 30:00: Incline at 6.0. RACE PACE 2 minutes up the next hill. You should feel your legs burning and your heart beating HARD. Try to maintain your speed.

30:00 – 31:00: Incline at 6.0 . Back off to your base pace but keep the incline for 1 min. Try to resist the urge to go slower than your original base pace. This is a quick turn around, stay alert and keep your mind calm. With the right mindset you can tackle ANYTHING. Find your BREATHING and get ready to RUN!

31:00 – 32:00: Incline at 10.0. FINAL SPRINT. This is your last minute to push it and you are running UP a hill!  GO FOR IT. Time to step outside your comfort zone.

32:00 – 36:00: Incline back 1.0. Bring it back down to a comfortable walk/jog. Keep your body moving at a steady pace for the next 4 minutes. This speed feels slow but comfortable. Keep your arms loose and your breath steady – your workouts almost over.

36:00 – 40:00: Incline at 0.0. Walk it out. Remember the cool-down is IMPORTANT in preventing lactic acid build up and unneccessary soreness. Take time to steady your breath and bring your heart rate back to a comfortable place.

When you have completed the workout, take a few minutes to stretch, foam roll, and HYDRATE. Its WORTH the time, trust me. Try out the below video and let me know how you feel after:

Don’t forget to LEAVE A COMMENT and tell me you DID it. Can’t wait read your comments and hear about your success. Enjoy and I’ll see you soon for another great class or training session 🙂

Caroline

Other things to check out this week:

The FEARLESS Fitness Test. Where ARE you? Where do you want to GO?

 

This baby can do a one handed pushup!! CAN YOU?

Caroline Jordan Fitness Tip of the Week: Fitness Testing. 

Is your time in the gym actually working? The fitness test is a valuable tool in measuring progress as you move towards your health and fitness goals. If you dont currently have any goals…. then its time to GET SOME. When your training time has a purpose you’re much more likely to stay committed and consistent with exercise.  The below test was designed to access your current fitness level. It will help you know where you are RIGHT NOW and set a goal on where you want to be in a months time. In 30 days, I will challenge you to RETAKE the test and access your progress. I know you will STEP IT UP and beat your first score (everyone is a little competitive in there somewhere 😉 This a a great way to break out of your comfort zone, push past plateaus, and give you a goal WORTH working towards.

Here are a few other benefits of the FITNESS TEST: 

1. It will measure how much you are improving…EVEN if the scale hasn’t moved.
2. It will measure if you need to step it up more (See if what you are doing in your current fitness routine is really working).
3. It will measure changes in performance (which you should have if you’ve got a good training program). This will help motivate you to continue doing what they are doing.
4. It will show you how SUCCESSFUL you are in working towards your fitness goals. Its all about BABY steps towards better health people 😉

Heres where the challenge part comes in: I want you to take the below fitness test THIS WEEK. Once you have completed the test, WRITE your results as a comment at the end of this post. In one month I will ask you to share your results again and we will celebrate how far you’ve come.

Sharing your results in the comment section will help keep you ACCOUNTABLE and motivate you to progress towards your fitness goals. Putting it down in WRITING is the first step towards making it happen. Writing your goals on paper is scary isnt it? Why? Because that means its REAL. Its OUT there. You actually have to commit to it.

I challenge you to GET OUT OF YOUR COMFORT ZONE. Take the test. Set a goal. Write it down below. I cant wait to read all your comments and cheer you on towards progress. Its time to make some changes. Its time to spice it up a bit. Its time to live your best life.

Move fearlessly forward. Good luck to you ALL!

Caroline Jordan Fitness CHALLENGE of the week: The Fearless Fitness Test.

There are a total of eight exercises in this self-test. This is not as much as a formal assessment as it is a snapshot of where you are now. The exercises will act as your fitness baseline and give you an idea of your strength, endurance, conditioning, core strength, and balance capabilities. These exercises are eye openers to show you what you need to improve on. You might do well, or you might struggle. IT DOESN’T MATTER. What does matter is how you improve over time. If you continue on your path towards your fitness and health goals you WILL see dramatic improvements. If you truly focus on becoming 1 percent better every day, just think of how great you’ll be after a month of consistent efforts 🙂

Perform the exercises below in the order listed. Rest for 2-3 minutes after each exercise to make sure you’re not fatigued for the next one. Do this routine BEFORE one of your workouts this week. You’ll repeat the same series of exercises in one month, compare your test to what your score written below, and see how much you’ve improved. I think the best way to get through the test is to grab a fitness friend and  have a date to work through the exercises and test each other. You can also ask a personal  trainer at your gym (the ones that work the floor are super helpful!) to walk you through proper form for each of the exercises. Whatever works – just TEST yourself this week!

  1. Exercise One: Overhead Squat. How many “perfect squats” can you perform in one minute? Lower body strength test. Click HERE for proper technique and helpful information on how to perform this exercise with quality. You will be testing WITHOUT weight.
  2. Exercise Two: Pushup. How many “perfect pushups” can you perform in one minute? Upper body strength test. Click HERE for proper form and modifications on the pushup.
  3. Exercise Three: Single Leg Balance Touch/Single leg Deadlift. Start with your left leg for 60 seconds. How many cumulative single leg balance touches can you perform in one minute? Repeat the process on your right leg. Balance and muscular imbalances test. Click here for proper form cues and image of this move. Remember, you will be doing this exercise WITHOUT weight!
  4. Exercise Four: Back Row. Complete as many QUALITY back rows as possible in 60 seconds. This exercise is a TOUGH ONE. Click here to learn proper form and modifications. Bent knees on this exercise is a GREAT option!!
  5. Exercise Five: Hover Plank. See how long you can hold a forearm hover plank WITHOUT loosing your form. Record your maximum time. Core strength and stability test. Click here for proper PLANK form. 
  6. Exercise Six: One Mile Run/Walk.  Test your best speed in a one mile run. If you are not a runner, perform the test power walking instead. Speed and conditioning test. Make sure to WARM UP before you race it! Record your mile time below.:)
  7. Exercise Seven: BURPEE Test. How many burpees can you perform in one minute? Record your number. Beginners – walk out into plank instead of jump. Click here for notes on proper burpee form. 
  8. Exercise Eight: Sit And Reach. Remember this exercise from high school PE? Time to revisit your teen years and grab a ruler! Heres a simple way to test the sit and reach at home .
If you have ANY questions about the exercises or need a quick demo, dont hesitate to reach out and contact me. Im here and I want you to succeed!
Write all of your results BELOW in the comments section for safe keeping. In ONE month we will retest and you can look at what you’ve written and SEE progress! Cant wait to read your scores and cheer you on as you progress to getting stronger.
Good luck! Cant wait to see you in class this week and hear how it goes. See you soon for another great workout…. we will be practicing your burpees 😉
Caroline
Other things to check out this week:

Caroline Jordan Fitness Challenge of the Week: Crazy Cardio Workout!

Fearless Fitness Challenge of the Week: CRAZY CARDIO Workout!

I want you to MIX it up this week with this cardio interval workout. I challenge you to SWEAT through the below routine as one of your cardio workouts this week.  Tell me when you’ve completed it – leave a comment below this post to show me you’re a CARDIO rockstar. Cant wait to see how many of you take the CARDIO CHALLENGE this week. GO GET IT! 

Caroline’s Crazy Cardio Mix: free 30 minute interval workout challenge.

This workout was designed with a treadmill in mind, but if you’re using a spin bike or elliptical use the incline as guidelines of how to increase each minute for the rolling hills, and for sprinting, make sure to use the resistance to push you.

Time .  Speed . Incline .
0:00-4:00 : 3.5-4.0  mph  incline at 2.5%
4:00-5:00 : 4.0 (walk) or 5.5 (jog) incline at 4.0%
5:00-6:00 : 4.0 (walk) or 6.0 (jog) incline at  6.0%
6:00-7:00 : 4.0 (walk) or 6.5 (run) incline at 8.0%
7:00-8:00 : 3.8 (walk) or 5.5 (jog) incline at 10.0%
8:00-9:00 : 4.0 (walk) or 6.5 (run) incline at  8.0%
9:00-10:00 : 4.0 (walk) or 6.0 (jog) incline at 6.0%
10:00-11:00 : 4.0 (walk) or 5.5 (jog) incline at 4.0%
11:00-12:00 : 4.0 (walk) or 5.5 (jog) incline at 2.5%
12:00-12:45 :  Sprint!!! As fast as you can go  incline at 2.5%
12:45-14:15 : Recover  incline at 2.5%
14:15-15:00: SPRINT!  incline at 2.5%
15:00-16:30 : Recover  incline at 2.5%
16:30-17:15 : SPRINT! incline at 2.5%
17:15-19:00 : Recover  incline at 2.5%
19:00-20:00 : SPRINT! (This is long one, but its the last one– make it count!) incline at 2.5%
20:00-22:00 : Recover incline at 2.5%
22:00-27:00 : Steady state- quick pace. Walk 4.0-4.2 mph or run/jog 6.0-6.5mph  incline at 2.5%
27:00-30:00 : Cooldown. Bring your pace down each minute, until you’re walking slowly and your heart rate is down. (This may take longer than 3 minutes, and that’s ok. Keep walking until you’re cooled down) incline at 2.5%.

FINISH! Take time to stretch and foam roll. Spend at least 5 minutes stretching your muscles. Need some help? Try out this video:

When you are through with the workout – TELL ME . Leave a comment below and prove you’ve completed the set. Share it with your friends and challenge them to take the cardio workout challenge. Cant wait to read how many of you complete the challenge this week. Lets DO IT!

Need some music ideas to get you through the above set? Try these:

Dont forget to check out my fan page to stay updated on weekly classes, events, and workouts. Is there a fitness video you want to see up on my youtube channel? Leave your video workout requests or fitness questions below – I want to support you towards reaching your fitness goals in EVERY way possible! Cant wait to see you this week for another rockin workout. Good luck with the cardio challenge and I’ll see you soon!!
Caroline

Caroline Jordan Fitness Challenge of the Week: Exercise AT work. Stay Fit at the Office!

Exercise AT work. Stay Fit at the Office!

Lets face it… working out in your office desk chair is kinda weird. How many of you do tricep dips at your computer? When it comes to fitting MORE activity into your office space there are ways to do it without looking awkward or ticking off your boss. With the knowledge, preparation, and planning you CAN make more movement HAPPEN. That doesn’t necessarily mean running a couple miles at lunch. It’s all about being SMART and making opportunities to move throughout the course of the workday. Every little bit counts and adding extra spurts of activity into your working days REALLY ads up. Here are my TOP tips to fit more fitness into your 9-5:

  • TAKE THE STAIRS TAKE THE STAIRS TAKE THE STAIRS!
  • Go for a walk…in the office. Hand-deliver that report or discuss an issue in person instead of via email.
  • Wear comfortable shoes to work (or even WALK to/from) work if you can. Keep a pair of dress shoes with you or in the office and put them on only when necessary.
  • Fill your water bottle. Drink it and replenish it often. (This might result in a few extra trips to the bathroom, but that’s okay!). Take the long way to the water cooler.
  • Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you’ll work on your posture without even trying.
  • Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you’ll feel more alert.
  • Use the restroom on another floor and take the stairs
  • Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.
  • Deliver documents or messages to co-workers in person rather than by email
  • Eat your lunch AWAY from your desk. Walk to lunch or go to a nearby park. Enjoy a longer route back to the office when your done.
  • Get a headset for your phone so you can move around while you talk.
  • Socialize and exercise. Grab a co-worker and walk around the block. You’ll be surprised by how many people will want to join you. Raining? TAKE THE STAIRS TAKE THE STAIRS TAKE THE STAIRS!

You might also ask human resources about getting an office gym, holding some fitness classes in the conference room or providing incentive programs to help workers shape up. Increasingly, companies are realizing that fit workers mean a healthier bottom line — so workplace fitness is a win for everyone.

Fearless Fitness Challenge of the week: Share YOUR healthy Habit!

Heres my challenge to YOU this week: I want you to MOVE more throughout your workday.  Leave a comment below with one healthy work habit YOU will start this week to  keep active at the office. Everyone has different ideas and the MORE the better! Your comments can inspire someone else to add more health into their working world. Ill read them and keep you accountable for keeping your healthy office habit and getting more fitness in your life. Together we are stronger. Can’t wait to read your posts this week and hear about your office stair workouts 😉

Other things to check out this week:

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Caroline

Caroline Jordan Fitness Favorites.

 

I have been doing a lot of reflecting lately and am moving forward in the direction of my goals and dreams. Was recently asked to compile a collection of a few of the favorite articles I’ve written for a media project. It was a great opportunity to look back and reflect on this little blog’s “life”. It was really motivating and inspiring for me to re-read some of these posts. It reminded me how excited I was just to share my thoughts and personal message with you. My goal is to help you discover a stronger self, inside AND out. To provide you with information and workouts to help you LIVE your life in a positive, powerful, and meaningful way.

I thought I’d share my favorite articles with you incase you needed an inspirational read or motivation boost. Below are my “Caroline Jordan Fitness Favorites”. Do you have a favorite article that you have seen on the blog? TELL ME! Leave a comment below and tell me if a blog post has helped inspire your life. How did it motivate you, challenge you, or inspire you towards your goals? Cant wait to read your comments and hear which Caroline Jordan post is YOUR favorite 🙂

Caroline Jordan Fitness Favorite’s. Articles to Inspire, Empower, and make you SMILE. 

Thanks again for reading! See you soon for another great training 🙂
Caroline