As you know, I keep a record of my weekly workout schedule on my blog. It keeps me on track and motivates me to exercise at least 4 times a week. Looking at my recorded workouts, you might notice that I often write “45 min. elliptical” or something similar. But, a 45-minute workout on the elliptical for me isn’t just peddling along at one consistent speed. Instead, I utilize lots of intervals.
Short bursts of more intense (or faster exercise), alternated with easier, slower recovery is much more effective than keeping a consistence pace. You get a big calorie burn from the high-intensity intervals, but the recovery time allows you to catch your breath so you can go all out again while keeping your heart rate up. This means that you’ll burn more calories and see faster results in a shorter amount of time. (You can check out more benefits of interval training here.) In just a few months, I’ve already noticed changes in my body by adding intervals to my workouts.
How to: My interval workouts are typically anywhere from 30-60 minutes. I change-up the timing of my intervals depending on the type of cardio that I am doing.
I typically start with a 5-minute warm-up then alternate between 30 seconds of intense exercise followed by 60 seconds of recovery time. For each interval, I try to increase the intensity a little bit more. I might keep the 30 seconds followed by 60 seconds routine for 10-15 minutes before switching to a different interval. For example, I used this interval on the elliptical this morning: 45 seconds of intense exercise followed by 1:15 of recovery. At the end of my workout, I alternated between 30 seconds of intensity followed by 30 seconds of moderate exercise.
You can play around with the specific numbers, but as long as you are working hard and allowing yourself to recover so you keep increasing your intensity, you’ll see results!
Breakfast
I didn’t have much of a snack before the gym this morning, so before I even hit the shower after my workout, I mixed up a pseudo smoothie using 1/2 packet of chocolate Vega Whole Food Health Optimizer, iced coffee, vanilla soy milk, and ice cubes.
I chugged about half of it before jumping in the shower. It helped quiet my stomach grumbles until I had time to make breakfast.
For breakfast, I combine Chobani pineapple yogurt with banana slices and Nature’s Path pumpkin granola.
This was a filling breakfast!!! It’s sitting like a rock in my stomach!
Feel Great Weight
Check out my new Feel Great Weight post on Health: 5 Ways to Keep Your Marriage From Making You Fat
You can see all of my FGW posts here.
Reminder: The Lazy Baker
The Lazy Baker received such a great response from the recent giveaway on Carrots ‘N’ Cake, they’ve decided to offer readers a 20% discount on all orders over $20 through October 12th. Cool! Just enter the code: carrotsncake20 at check-out.
Question of the Day
Where did you grow up? What do you miss about that place?
I grew up in a small town about 40 minutes northwest of Boston. I miss being able to easily find parking!
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I grew up in NJ and just miss my family and friends. I love doing interval workouts. My favorite is a 3 mile run with various distances of bursts of speed from race pace to all out sprinting.
I grew up in the Western Mountains of Maine and miss the rivers, mountains and lakes during all the seasons. At home I could just leave the house and go for a hike or kayak or ski and here in Boston you have to plan ahead and drive a good distance to do any of these outdoor activities.
I grew up in southern NH and, unfortunately, after being laid off from my job I’ve found myself right back where I grew up, living with my in-laws. So there’s nothing to miss for me!
I grew up in Miami. I miss the ocean, the year-round warm weather, the SUN, swimming almost everyday, and the more relaxed culture (compared to the Northeast). I also miss the beautiful house I grew up in and my parents!
I grew up in 2 places: Diamond Bar, CA and Collierville, TN. I am still in TN, love the South!! I do miss all the CA activities, the beach, mountains, amusement parks, and the weather!
I love doing HIIT…much shorter duration of intervals and burns more than working out for 60 minutes!
I grew up exactly where I am ahah I’m still here! “Here” is Lisbon in Portugal btw. It’s where I feel safe honestly. I would like to live somewhere else in the future of course, but for now I’ll stay.
Love the exposed brick!!
I grew up in NJ. Live in NYC now. I miss cheaper supermarkets….is that weird?!?! haha. =)
I grew up in central Jersey. I miss being close to everything-the beach, Philly, Manhattan and lots of great restaurants!
I grew up in Connecticut, about an hour outside NYC. I don’t miss a lot about it haha – but I go there to see my parents at least once a month, so I get to enjoy the break from the city. It is nice to see the New England foliage this time of year, and it’s always relaxing to wake up to trees outside my window. But I’m definitely an urban girl at heart!
How is the pumpkin granola? I spotted in on the shelves but haven’t made the purchase yet!
I have to do intervals. It’s the only thing that keeps me going on a treadmilll or elliptical. Running at one pace is BORING.
I grew up 30 minutes south of Boston. There wasn’t much to do, so I can’t really say I miss it.
I’m just 7 miles from where I grew up, so there isn’t much to miss…lol!!!
Enjoy!
EXCELLENT advice on the intervals. I agree that it is much better than staying at a constant speed.
I grew up in Manitowoc, WI. It is a town of about 30,000 near Green Bay and I couldn’t wait to get out! I moved to Minneapolis for college and never went back! I honestly don’t miss anything, I am a big city girl and small town life wasn’t for me. It is a beautiful place but not the right place for me.
I love those kinds of workout too! Usually I try and take a walk home from my work (about 60min) whitch includes a few hills up and down! And this is beside all the dancing I’m doing!!
I love being out especially after all day long stuck in the office!!
I grew up not far from where I live now and my mom is still living there, so I get to be there a lot. But I really miss it and if the rent wouldn’t be so much higher there than it is where I live, I’d totally move there again!! Someday….
Have a great day!! Hug n.
Pineapple yogurt and pumpkin granola… 2 things I’m dying to try!
I grew up about 2 miles from where I live now. I moved away for college but eventually came back.
I grew up in the suburbs of Raleigh, NC. And honestly, the only thing I really miss is the farmers market.
I do HIIT almost daily. I love it! I mix it up with some SS cardio on weekends, and do intervals on various types of equipment. I love the time saving factor. Intervals along with circuit training totally changed the size and shape of my body ! Love it ! I am so glad you did a post about it.
Thanks for the interval tips, Tina. I’ve only ever tried intervals with running and I ended up with an injury–but I think they might be the key to making the elliptical a less boring and more bearable for me!
I grew up 40 minutes Northwest of Boston too! I bet we were raised in towns not too far apart.
That bowl looks divine. Wish I could get those products here in Australia!
Great exercise tips!! I am not a gym go-er.. I tend to do my workouts outside but I need to incorporate some interval training! Grew up in good ol’ Pittsburgh PA. Super awesome city full of culture. I miss my fam terribly but NOT the weather. The sun is not a fan!
i’m so glad you posted about interval training. i’ve never really done that, and i need to start switching up my workouts! So this will be perfect! Thanks tina
1. I grew up in Cranston, RI, in the house my parents designed and built (my dad is an engineer). I miss everything. My awesome Whole Foods, my family
, and easy access to beaches and mountains.
2. Now that I am married I am struggling to maintain my weight. It is taking hard work during this adjustment phase! I was so used to having TONS of food all day and then a salad or a couple of eggs and that’s it for dinner. My hubby, however, likes big dinners so I have been making them and then eating them. After two months I finally have it under control. I make whatever I want + make something extra for him (usually rice or a double portion or pita + feta etc). It is working so far!
and
3. My sports performance trainer friend said liquids are the best thing pre-workout!
Born and raised in Queens, NYC. I don’t miss Queens per se, but I miss NYC every day and always wonder when I will return. I wanted to get the hell out of Queens growing up, but when I go home to see my parents I realize my neighborhood is a GREAT place to grow up. It’s quiet, leafy and very pretty, especially with this fall weather.
Intervals are the best!! I love how they make the time fly by! That shake mix reminds me of hot chocolate – looks good! I still live in my home town. In fact, same house, same room, everything
Grew up in the ‘burbs of Pittsburgh! Living in Charlottesville Va for grad school but headed back when I’m done.
Intervals and incline are the only thing that keep me from going bananas on the treadmill! I grew up in Lawrence, KS, which is a few thousand miles from where I live now! What I miss most about it is my parents! Lawrence is a great little college town. I love that it has a “real” downtown, great food, cool coffee shops, a laid back vibe, an awesome local co-op…
I lived in Lexington until I was four, so I mostly grew up in Louisville, where I still reside. I want to get out of here someday! But I’m sure I’d miss something, right? Ha ha.
I grew up in Sudbury, MA!! haven’t missed it yet because I still live there when I’m not in my dorm
but my favorite part about it is my house – a small ranch i’ve lived in my entire life that has all my memories 
I grew up in Holbrook, MA. I still live in MA but I would love to move away, unfortunately, Mom is sick and I can not live with myself and move away. The grass is always greener (and cheaper) elsewhere.
i love your interval training by the way! i definitely need to incorporate that more
I grew up in Geneva, NY (about half way between Rochester and Syracuse) and now live in the Washington, DC area. I really miss the simplicity and the pace-its so much more relaxed. Unfortunatley, I would not be able to find employment there. I miss my family the most but I’ve slowly talked two of my three sisters into relocating here!
I grew up in Illinois, I now live in Utah. I have lived in UT for 10 years, but I still miss IL sometimes. I love going back to visit. I miss the corn fields, green land/woods, cheap cost of living, and of course my family! I don’t miss the humidity though:)
Tina – yesterday you mentioned that one of your biggest ways to follow your dream was to save money!!! Can you elaborate a little more in a post on HOW you saved the money?? ie not going out to eat, bargain shopping, etc or anything that helped you??
I grew up in Williamsburg VA and I still love the town hence why I’m still here. I used to hate it when I was younger but it is so beautiful and there is so many interesting things to do. Personally though I would like to move further south.
I grew up in NJ and I miss everything about it! The diners, going down the shore, being close to the city, I miss it all!
I grew up in Newton (a suburb of Boston) and I still live there! So I don’t miss anything… Actually I have moved around in between – Houston, Bloomington IN, and other parts of Boston (Davis Square, Jamaica Plain.) I like Newton, but I really miss living in JP (next to the Harvest Co-op Grocery Store.)
I love doing intervals – makes the time fly and I always feel like I got a great work-out in.
I grew up in Atlanta, GA. I still live there!
I could not agree with you more on interval training. I love working out that way! It gives you such a rush when you do the high intensity spurts, but then you still feel like you are working hard during the recovery period!
I remember last winter I did one of your interval treadmill workouts….it kicked my butt and made the time fly by!
I grew up in a small town in northwest ohio. I loved being able to go out for a run or bike ride and not worry about having to cross highways or busy streets. I live in Columbus now – no small town streets but there are lots of different parks to run at which is nice.
i totally agree w/ you about interval training. it’s amazing how much it gets your heart pumping… not to mention how GREAT it feels when you’re done. slow & steady cardio is good too, but nothing gives me a great workout like some intervals.
i’m still super anxious to hear about this part time job!
re: Saving Money: I’m going to create a blog post with some tips and tricks. Keep a look out for it!!!
I grew up in New Orleans. I miss driving along the lake. I miss walking in the French Quarter and Garden District. I miss the fresh seafood and the food in general. I miss the ambience of the city.
your kitchen is so beautiful! i love the tile
jenna
I grew up in downtown Chicago and also Sydney, Australia. I live in Chicago now, so there’s nothing to miss… but the thing I miss most about Australia are morning walks on Balmoral Beach!
I grew up an hour west of Boston. I miss the hometown feel of smaller towns and driving around without traffic. I love the city, too, but it’s just a different world!
I do body weight intervals and they kick my butt!
I grew up in Calgary, Alberta and I still live here. I love this city so much! Our city has grown so much over the last 20 years and what I miss is when we did not have SO much traffic on the roads! Now it seems we are always battling traffic…drives me nuts!
I grew up in Lincoln, RI and I miss 2 things about it: the State Ballet of Rhode Island where I used to take class. Even after moving 30 min away, I still commuted to ballet class there until Baby #2 was born. Now, that SO does not fit into my schedule. The other thing I miss is the hilly terrain. My hometown now is SO flat. It’s a pancake.
Tina, I agree with you on intervals. This morning in Spin Class, my instructor had us do 5 minutes of hard, hard hills with only 1 minute rest in between. It was great. When you get back on that hill you have a whole new energy. I also do a great track interval workout with a partner (another mom). We run around an elevated track while our kids are in sports class together. We run for 5 minutes then do a 2 minute strength interval (lunges, squats, bicep curls, push ups). It’s a great workout and so much better than hanging around listening to the other moms blah, blah, blahing!
I grew up in Cleveland. Sounds corny, but what I miss most is my family and friends!!
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