Today I wanted to go for a run, a steady, easy long run, but my morning got past me and I found myself with only 30 minutes left for running before I had to be back home, so I decided to make the most out of my run by making it a HIIT run, which means High Intensity Interval Training. I adapted my intervals based on a running workout I found a long time ago online somewhere (I wish I could find the link to it!) which looked essentially like this:
5-minute warm up
Repeat the following interval 8 times:
1-minute normal pace (slow to medium jog)
30-second sprint (all out, 90-100%)
After the 8 intervals have been completed and you’re exhausted:
5-minute cool down
Since my sports watch died (battery is dead and I haven’t been able to find a new one here in France), I don’t really have a good way of keeping time while running, so I adapted this general interval running routine to fit with my music. I ran at a normal pace with the timing of the verses of each song and I sprinted through the chorus, or, if the song didn’t lend itself to this pattern, I would use visual markers ahead of me that looked around 50-100 meters away (roughly) and I would sprint all the way to those. By the end, I had finished my 30 minute HIIT training and I had run a distance of around 3.25 miles, so not too shabby for a short workout!
Exercise doesn’t have to take up your whole day if you know how to exercise a little smarter. 45 minutes on the elliptical at the gym (while mindlessly reading a magazine or watching tv) and 15 minutes with pussy weights (5 pounds? Come on, I know you can do more than that) won’t do much if you’re looking for visible results, but half of that time spent doing a short HIIT routine and heavy weight training will go much, much farther. If you don’t know where to start, just search Youtube for HIIT videos and you will find plenty to get you started. There’s no excuse to not exercise!
Get off your ass and move, every day. If you have time to be reading this blog, then you have time to work out. Go.