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: