Quick Interval Workout!

Happy Monday friends! I hope you had a wonderful and relaxing weekend. Mine was spent catching up with friends and spending times with many people I love. It was a blast and I’m heading into the week feeling refreshed! Since it’s Monday, I wanted to start off the week by sharing a quick interval workout.

This quick interval workout can be done outdoors or on the treadmill. If you’re doing it on the treadmill, you can add incline to the efforts and recover with no incline. You can also choose to the take the intervals as easy or as hard as you’d like. Progression is really the name of the game with this workout so you can tailor it how you see fit!

Quick Interval Workout

1. 3 minute warm up – you can choose to walk this and increase your speed or simply jog the whole time
2. 2 minute run – increase your speed every 30 seconds if possible
3. 2 minute recovery – depending on your run effort, this can be a jog or broken down to a walk and jog effort
4. 2 minute run – include 30 second increases
5. 2 minute recovery
6. 90 second run – increase speed at the 45 second mark
7. 90 second recovery – break up as needed
8. 90 second run
9. 90 second recovery
10. 3 minute cool down

This workout takes about 20 minutes but it is sure to work up a sweat! You can push your speed as much as you like and really use the speed increases to get the most out of the workout. If you just want to change it up, you can still work the efforts but not do all out sprints. It’s up to you!

Here’s an imagine you can save for later!