Cardio Interval Workouts

Here Are 2 Cardio Interval Workouts!

 Fat burning zones

One is low intensity cardio intervals that you can do for about an hour, and one is high intensity cardio intervals that you can do for about 15-20 minutes.

In these workouts you have to work in your specific heart rate zones. To get YOUR zones (because every one has different zones). Find your target heart rate first, and that will give you an idea of your zones 1-3.

220 – age – Resting Heart Rate x .6 + Resting Heart Rate = Target Heart Rate

220 – 26(my age) – 70(RHR) x .6 + 70 = 144

So the heart rate range that will be most efficient for me to work in is from 144-154

Here is what your zones should feel like:

  • Zone 1 feels easy
  • Zone 2 feels moderate
  • Zone 3 feels challenging or kind of hard
  • Zone 4 feels hard and you start breathing hard
  • Zone 5 feels very hard and it’s your max

Low Intensity Cardio Intervals

Warm up first! Gradually build your heart rate up for 8-10 minutes. You get an individualized warm up with the assessment, and you NEED a warm up so you can burn more fat during the workout. When you workout in your low zones it helps improve your fat burn while you are burning more fat!

Work in the zones below, and repeat it 8 times.

  • Zone 1: 5 minutes
  • Zone 2: 2 minutes

Hight Intensity Cardio Intervals

When you work in the higher zones it helps to improve your breathing so you do not run out of breath so fast.

Do a warm up, then work in the zones below and repeat it 6 times.

  • Zone 4: 1 minute
  • Zone 1: 1 minuteVivioSmart HR

You can do this using cardio equipment (treadmill, elliptical, etc), or you can do this while lifting weights or doing a class. You just have to have a heart rate monitor so you can make sure you are in the correct zones.

Foam roll before or after the workout! For an example click here.

If you have any questions about these cardio interval workouts, please leave a comment below!

Live Well and Live On,


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