Here’s the next workout in our Running Workout series; this one ups the intensity in less time. The more intense your workout, the less time it takes to burn those calories! This 22 minute running workout will leave you sweating, but is still short enough that you have time to get all the other things done! And in case you missed it, here’s running workout number one in the series.
Running Workout: 22 Minute Intensity
Time is of the essence for everyone these days. What is a busy runner to do? Try this 22 minute running workout and torch calories in record time!
Warm-up
Warm up with your normal walking/jogging pace to get your blood flowing and your muscles warmed up. A good walking speed would be between 3-4 mph and a good jogging speed would be 5-6 mph.
Interval 1 - Quick Fix
Pick up speed for 30 seconds (walkers should be at 3.5-4.5 mph, runners should be at 6-7 mph). Full on sprint for 30 seconds (walkers at 4.5 mph+, runners should be 7.5 mph+).Repeat interval cycle 5 times and then recover for 1 minute (walking or jogging).
Interval 2 - Blast Fat
Pick up speed for 30 seconds (walkers should be at 3.5-4.5 mph, runners should be at 6-7 mph). Full on sprint for 1 minute (walkers at 4.5 mph+, runners should be 7.5 mph+).Repeat interval 2 cycle 4 times and then recover for 1 minute (walking or jogging).
Cool-down
Cool down with your normal walking/ jogging pace to get your heart rate recovered and your muscles cooling down. A good walking speed would be between 3.0-4.0 mph and a good jogging speed would be 5.0-6.0 mph.
Notes
Disclaimer
Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More
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