1 Hour Cardio Hell (You’re Welcome)

Ok so before you start this beast, stretch a little. Get into your cardio zone. Your stretch should be leg/lower body focused. Drink some water, and put on your favourite running playlist. This workout was given to me when I started college. We had a yearly running test, and my former team mate Marita introduced me to intervals on the treadmill. I hope you sweat as much as I did (do).

Minute 1-15
Run at 10 k/hour

Minute 15-23
Run 20 seconds then pause for 10 seconds at 14 k/hour
The “pause” consists of you jumping off the treadmill but leaving it on (jump on jump off principle)

This results in 16 sprints

Minute 23-25
Walk at 5.5 k/hour

Minute 25-33
Run 20 seconds then pause for 10 seconds at 14 k/hour
Same as minute 15-23

Minute 33-35
Walk at 5.5 k/hour

Minute 35-43
Run 20 seconds then pause for 10 seconds at 14 k/hour
Same as minute 15-23/ 25-33

Minute 43-45
Walk at 5.5 k/hour

Minute 45-60
Run at 10 k/hour

This run can be shortened to be either 30 or 45 minutes long. In those cases you would still follow minutes 1 through 25. Then…

… if 30 minutes:

• Minute 25-30 run at 10k/hour

… if 45 minutes:

• Continue through to minute 35
• Minute 35-45 run at 10k/hour

♡ NKN