Cardio Workout of the Week: Pyramid Intervals
|June 27, 2013||Posted by The Fit Scoop under Workouts|
I’ll be posting weekly suggestions for cardio workouts to help shake up your routine.
For the first cardio workout-of-the-week I’ll be sharing one of my personal favorites: pyramid intervals. The pyramid interval workout can be adapted to fit a workout of any length from 20 minutes to 60+ minutes, depending on how much time you have and how intense you make the intervals. The general rule of thumb is the shorter the workout, the harder the intervals should be. If you decide to increase the length of the workout you may want to scale back the effort level on the intervals slightly from maximum effort to a medium-hard effort. For today, we’ll start with a 30 minute workout:
Begin the workout by warming-up gradually for five minutes. Then start the intervals. The intervals increase from 1 minute to 4 minutes in one minute increments and then decrease back down to 1 minute. Each interval is separated by 1 minute of recovery. The effort level for each interval should be HARD, think 90 – 100% effort. If you are newer to exercise or getting back into exercising after a layoff, feel free to do the intervals at a lower effort level (anywhere between 60-90% depending on your abilities). The recovery periods should be done at an easy effort so that you feel recovered and ready to attack the next interval.
This workout can be performed using any cardio machine of your choice. It works well on the elliptical, treadmill, bicycle, stairmill, or rowing machine. It also can be done outdoors while walking or running, and all you need is a simple stop watch. Not only does this workout provide an effective cardio training session in a relatively short period of time, but the intervals help to make the time pass faster. Try it out!