Mama Knows News: Belly-Fat Blaster: Burst Intervals

Tuesday, January 21, 2014

Belly-Fat Blaster: Burst Intervals

Adding sprinting bursts to your treadmill run is a true game changer. You will burn more calories, stoke your metabolism to burn more calories after your workout, and increase your speed as a runner. The speed bursts in this workout only last 30 seconds with a full minute to recover. But the moderate pace is intended to push you, too; it shouldn't be a slow jog. The first sprint may be slower than the last since you are warming up!

We've created three different levels on intensity for this interval mashup and a printable sheet with all three workouts side by side for comparison. If you're new to running, try the Walk/Run plan, and if your goal is to increase your speed, try the Run Faster version. If running is not your thing, here's an elliptical workout to try.

Run

Time
Speed
Incline
Notes

0:00-5:00
4.5
0.0
Warmup

5:00-6:00
5.5
0.0
Moderate

6:00-6:30
7.0
0.0
Sprint One

6:30-7:30
3.5
0.0
Recover

7:30-8:30
5.5
0.0
Moderate

8:30-9:00
7.0
0.0
Sprint Two

9:00-10:00
3.5
0.0
Recover

10:00-11:00
5.5
0.0
Moderate

11:00-11:30
7.0
0.0
Sprint Three

11:30-12:30
3.5
0.0
Recover

12:30-13:30
5.5
0.0
Moderate

13:30-14:00
7.0
0.0
Sprint Four

14:00-15:00
3.5
0.0
Recover

15:00-16:00
5.5
0.0
Moderate

16:00-16:30
7.0
0.0
Sprint Five

16:30-17:30
3.5
0.0
Recover

17:30-18:30
5.5
0.0
Moderate

18:30-19:00
7.0
0.0
Sprint Six

19:00-20:00
3.5
0.0
Recover

20:00-21:00
5.5
0.0
Moderate

21:00-21:30
7.0
0.0
Sprint Seven

21:30-22:30
3.5
0.0
Recover

22:30-23:30
5.5
0.0
Moderate

23:30-24:00
7.0
0.0
Sprint Eight

24:00-25:00
3.5
0.0
Recover

25:00-26:00
5.5
0.0
Moderate

26:00-26:30
7.0
0.0
Sprint Nine

26:30-27:30
3.5
0.0
Recover

27:30-28:30
5.5
0.0
Moderate

28:30-29:00
7.0
0.0
Sprint 10

29:00-34:00
3.5
0.0
Cooldown

Walk/Run

Time
Speed
Incline
Notes

0:00-5:00
2.5
0.0
Warmup

5:00-6:00
4.0
0.0
Moderate

6:00-6:30
5.0
0.0
Burst One

6:30-7:30
2.5
0.0
Recover

7:30-8:30
4.0
0.0
Moderate

8:30-9:00
5.0
0.0
Burst Two

9:00-10:00
2.5
0.0
Recover

10:00-11:00
4.0
0.0
Moderate

11:00-11:30
5.0
0.0
Burst Three

11:30-12:30
2.5
0.0
Recover

12:30-13:30
4.0
0.0
Moderate

13:30-14:00
5.0
0.0
Burst Four

14:00-15:00
2.5
0.0
Recover

15:00-16:00
4.0
0.0
Moderate

16:00-16:30
5.0
0.0
Burst Five

16:30-17:30
2.5
0.0
Recover

17:30-18:30
4.0
0.0
Moderate

18:30-19:00
5.0
0.0
Burst Six

19:00-20:00
2.5
0.0
Recover

20:00-21:00
4.0
0.0
Moderate

21:00-21:30
5.0
0.0
Burst Seven

21:30-22:30
2.5
0.0
Recover

22:30-23:30
4.0
0.0
Moderate

23:30-24:00
5.0
0.0
Burst Eight

24:00-25:00
2.5
0.0
Recover

25:00-26:00
4.0
0.0
Moderate

26:00-26:30
5.0
0.0
Burst Nine

26:30-27:30
2.5
0.0
Recover

27:30-28:30
4.0
0.0
Moderate

28:30-29:00
5.0
0.0
Burst 10

29:00-34:00
2.5
0.0
Cooldown

Run Faster

Time
Speed
Incline
Notes

0:00-5:00
5.5
0.0
Warmup

5:00-6:00
6.5
0.0
Moderate

6:00-6:30
8.0
0.0
Sprint One

6:30-7:30
4.5
0.0
Recover

7:30-8:30
6.5
0.0
Moderate

8:30-9:00
8.0
0.0
Sprint Two

9:00-10:00
4.5
0.0
Recover

10:00-11:00
6.5
0.0
Moderate

11:00-11:30
8.0
0.0
Sprint Three

11:30-12:30
4.5
0.0
Recover

12:30-13:30
6.5
0.0
Moderate

13:30-14:00
8.0
0.0
Sprint Four

14:00-15:00
4.5
0.0
Recover

15:00-16:00
6.5
0.0
Moderate

16:00-16:30
8.0
0.0
Sprint Five

16:30-17:30
4.5
0.0
Recover

17:30-18:30
6.5
0.0
Moderate

18:30-19:00
8.0
0.0
Sprint Six

19:00-20:00
4.5
0.0
Recover

20:00-21:00
6.5
0.0
Moderate

21:00-21:30
8.0
0.0
Sprint Seven

21:30-22:30
4.5
0.0
Recover

22:30-23:30
6.5
0.0
Moderate

23:30-24:00
8.0
0.0
Sprint Eight

24:00-25:00
4.5
0.0
Recover

25:00-26:00
6.5
0.0
Moderate

26:00-26:30
8.0
0.0
Sprint Nine

26:30-27:30
4.5
0.0
Recover

27:30-28:30
6.5
0.0
Moderate

28:30-29:00
8.0
0.0
Sprint 10

29:00-34:00
4.5
0.0
Cooldown

This treadmill run is part of our 31 Days of Fitness workout plan. And do enter our Get Fit 2014 Giveaway for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah!

Belly-Fat Blaster: Burst Intervals
Susi May
Tue, 21 Jan 2014 08:01:20 GMT

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Tuesday, January 21, 2014

Belly-Fat Blaster: Burst Intervals

Run

Walk/Run

Run Faster

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