Two New Cardio Workouts!

July 18, 2011 · 9 comments

If you love your fat burning cardio, get excited.  My newest post on Crushing The Course has two new intense cardio workouts.  Your challenge for this week is to follow along with me and do the same workouts!  Get the full details over at CTC or if you are a pro, jot down the workout from below.  Don’t forget to strength train on Wednesday and Friday.  You can also take a fun class at your gym.

Here is your schedule for the week

Tuesday:

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 60 seconds of Running at an RPE of 8.
Recovery Interval #1: 4 minutes of Jogging at an RPE of 3.
Repeat the intervals six to seven more times.
Cool Down: Three to five minutes at an RPE of 2.

Thursday:

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 60 seconds of Running at an RPE of 6.
Work Interval #2: 60 seconds of Running at an RPE of 8.
Work Interval #3: 60 seconds of Running at an RPE of 7.
Work Interval #4: 120 seconds of Running at an RPE of 6.
Recovery Interval #1: 5 minute of Jogging at an RPE of 3.
Repeat the intervals 3 or 4 more times.
Cool Down: Five minutes of Jogging (or Walking) at an RPE of 2.


Saturday:

Long Run for 30-60 minutes.

Intervals are the most efficient workout when it comes to losing body fat!  What are you waiting for?  Get out of your comfort zone, and the fat burning zone for that matter.  Start kicking your own butt to achieve the results you dream of.

{ 9 comments… read them below or add one }

1 Kayla July 18, 2011 at 8:58 pm

Hey Sarah, will I lose weight if I only eat 1200 cals and burn 600 cals by running? How much do u think I will lose a week?

Reply

2 Sarah July 18, 2011 at 9:31 pm

you need to burn an extra 3500 calories to lose 1 lb of fat technically but sadly it doesn’t always work so easily :( Since I don’t know your BMR, I have no idea

Reply

3 Macc July 18, 2011 at 9:43 pm

hey,
just had a question regarding the book you have referenced in the past. i believe its called the eat-clean diet? well, i went to b&n and they had so many different volumes, so i wanted to know if you recommended anyone for a first time buyer?

Reply

4 Sarah July 19, 2011 at 4:06 pm

I have the recharged version but they have one that is even newer. I would try the newest version but recharged is also very good. They are all similar just some new recipes in the new ones. I hear recharged is better than 1 and I would assume the third is better as well. Don’t buy the cook book – well you can if you want – but first read the book book.

Reply

5 Mark Davies July 19, 2011 at 3:29 pm

I am too fat to run. Does this mean that I cannot follow any of these workouts?

Reply

6 Sarah July 19, 2011 at 4:05 pm

walk!

Reply

7 Hollie July 19, 2011 at 4:32 pm

I’m new to running, what is RPE? Is that for the treadmill? I typically run outside and use a HRM.

Reply

8 Sarah July 19, 2011 at 4:49 pm

I explain it on the Crushing The Course post! If you click one of the links to read it over there, you’ll get a good explanation!

Reply

9 Mravac August 13, 2011 at 9:51 pm

Quick question:
Can I get the same/similar cardio workout result with training bike?
I don’t have too much free time, and this way I could watch children and workout :)

Reply

Leave a Comment

Previous post:

Next post: