Hi Everyone!

 

It’s the weekend (yay!) and we don’t have boot camp class today, so you’re getting a mini-break. However, you all did so well on your fitness assessment tests (seriously you kicked butt) we don’t want you to lose any gains you’ve worked so hard for, so we’ve created an easy interval workout to try this weekend, so you’ll be ready to go on Monday night! You can do it in the gym or outdoors, and it’s gorgeous out, so there’s no excuse!

The following interval workout blasts calories in a comfortable and easy-to-do routine. It combines high-intensity intervals with low-intensity recovery periods, so you can workout for 30 minutes without feeling bored. This type of workout keeps things interesting but also helps you burn more calories and build endurance. You can do this workout outdoors or on a treadmill. If you do use a treadmill, you can add intensity by increasing your incline, which will blast even more calories throughout your workout.

The RPE's (Rate of Perceived Exertion) track your intensity on a scale from 1 - 10. During resting periods, your RPE should be around 2-3 RPE, light activity is about 5-6 RPE, intense periods should be around 7-8 RPE, with 9-10 RPE being your maximum exertion.

Running:
Warm Up: 5 Minutes: RPE 3-4: Speed walking
5 minutes: RPE 5: Increase speed to light jog
2 minutes: RPE 7: Increase speed to a mid-level run
2 minutes: RPE 6: Decrease speed and jog at a moderate pace
3 minutes: RPE 8: Increase speed to fast run (almost a sprint)
2 minutes: RPE 5: Decrease speed and jog at a moderate pace
2 minutes: RPE 8: Increase speed to fast run (almost a sprint)
2 minutes: RPE 5: Decrease speed and jog at a moderate pace
2 minutes: RPE 8: Increase speed to a sprint
5 minutes: RPE 5-6: Decrease speed to a light jog, maintain pace for 5 minutes
Cool Down: RPE: 3-4: Decrease speed to walking at a comfortable pace
End!