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Hannah BowerHannah Bower
/Cardio & Core

Running/Cardio 9.16.22

5.0|32 min|9 comments
Lose Weight
Start with the warmup of 4 minutes of walking/jogging/ easy tempo into 1 minute rest. Then you’ll go 5 rounds which is 20 total minutes, or for however long you have available, go through the following. 1 minute at an easy pace (walking or jogging), right into 2 minutes at a medium pace, right into, 1 minute of a fast all out pace. There will be no rest as you will go straight from your minute of sprint into your “recovery” minute of easy pace. The easy pace IS your recovery/ active rest. After the 5th round you’ll get a true 1 minute rest into 4 minutes of cool down. This can be walking or an easy gentle pace. Pacing cues: Easy pace= you should be able to have a full blown conversation here. Your heart rate will be elevated, blood flowing, but it should feel comfortable. If you’re new to running, this can look like walking. If you’re intermediate this can look like a combo of walking and jogging. If you’re advanced this will be faster than your warmup pace, but not as fast as your tempo or pace you’d run for a goal time. Medium pace: you should be able to get a sentence or two out, but should be focused on breathing. Your medium pace should feel uncomfortable, but not red lining. Hard/fast pace: you should be able to get out a single word or two only. This is as close to red line as you can go for the time. So for this workout, the last 20 seconds of the workout should feel like a good challenge to finish!


Katie 6mo ago
Just what my body needed. Got nice and sweaty & much needed movement.
Beatrice 6mo ago
Sumaiya 1y ago
Cardio done 2miles but this was tough...specially the 2min at medium pace (4.5mph) for me 🤣🤣
Kaitlin 1y ago
Made 6/7/8 mph. Last two rounds were tough!
Jaime 1y ago
Got me sweating! That's a win in my book!

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Running/Cardio 12.9.22