Ready, Set, GO! 4-3-2-1 Treadmill Interval Workout

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We all know that treadmills can be a bit boring (unless there is a TV right in front of you with Gossip Girl or the Bachelor playing;) ). Interval training not only makes the time pass quicker, but you can burn some major calories while doing it. 

                                                         Photo Credit: Inspireyourdreams.com 

A few benefits of Interval Training:

1. Boosts your endurance and speed. Research has shown that people who incorporate interval training into their workouts become faster and can participate in their sport longer because of increased aerobic capacity. 
2. Quick calorie burner. The harder the exercise, the more calories you will burn...even if it's tough for short bouts. Intervals are great if you are on a tight schedule.
3. Great for your heart. Your cardiovascular strength and aerobic capacity will improve quite quickly if you incorporate interval training into your workouts. Any cardio is great for your heart, but interval training combines both aerobic exercise, meaning "with oxygen" (lower impact to moderate exercise), with anaerobic exercise, meaning "without oxygen" (more intense exercise). So basically you are benefitting from both forms of exercise in one workout. Double whammy! 
4. Awesome cross-training tool. No matter the sport, this is a great activity for your off days. 
5. You can do it anywhere! You do not have to have any equipment to interval train. You can use a track, the road, or whatever your heart desires!
6. Challenging and Fun! Even if you are not training for a certain event, it is fun to switch up your workouts and try new things. You will feel the satisfaction of completing something hard. 

***Remember: Always be careful when trying a new workout! Build your way up!

Now for the 4-3-2-1 Workout...Grab a towel Ladies and Gents, 'cause you're about to get sweaty!!

Levels/Speed: Everyone will be at a different level and use different speeds on the treadmill, so follow these guidelines:) 
Comfort Level: Speed you can keep for a long time...a speed that is comfortable to you.
Just Above Comfort Level: Speed where you are pushing yourself a little bit, but not too hard.
Hard: You are pushing yourself. It feels hard, but not your hardest.  
Very Hard: The Hardest you can go. This is your sprint. 

Time	Level
4 minutes	Comfort
3 minutes	Just Above Comfort
1-2 minute recovery	Comfort
2 minutes	Hard
1-2 minute recovery	Comfort
1 minute	Very Hard
1-2 minute recovery	Comfort
1 minute	Very Hard
1-2 minute recovery	Comfort
2 minutes	Hard
1-2 minutes recovery	Comfort
3 minutes	Just Above Comfort
4 minutes	Comfort

*Repeat until you reach your goal time or distance. The beauty of this workout is you can make it as long or short as you want! Have fun and happy running! 

-McKell