Exercise Routine: My Running Interval Workout (for Beginners)

So, this must be the week of redemption since I lost (and gained) nothing last week. I stepped on the scales with apprehension, ensuring that all organs were emptied and clothing was not layered. And, I lost… 1 pound. I am burnin' my badunkadunk off almost everyday and 1 pound…c'mon body! I know, I know, I am happy with it, after all I am faithful when it comes to a couple things and my exercise routine is one of them. Which leads me to this…

Have an exercise routine!

You know that whole notion of taking 14 days (or is it 21, doesn't matter, it's still hard) to make a habit. Well, mine has been 4 months of a habit and my exercise routine! My BFF asked me what exactly I was doing to have the success like I have. So, I thought I would break down my exercise routine in case you're interested. Because, I guess what I'm doing is working (for me) since I'm seeing the pounds drop (ever so slowly), I've dropped a pant size, and my body is waaaay more toned now.

I do cardio 4-5 days a week – and it's not just casual walking, it is big time, hard breathing, unattractive SWEATING!!! I can't hold a conversation usually. I also do some sort of weight training either with weights or my big ole' butt (aka resistance). While, I talked somewhat about my routine and Bob Greene's take on exercise, I thought I would expound a bit for ya:

Monday/Wednesday/Friday – Weights or Resistance Training

  • 2-sets of 10 Squats AND 1-set of 20 Squat Pulses with my mommy snackin' butt
  • 2-sets of 10 Tricep Kick-Backs with 5-pound dumb bells
  • 2-sets of 10 Bicep Curls with 5-pound dumb bells
  • 2-sets of 10 Overhead Presses with 5-pound dumb bells

I do try to mix it up from time to time, but overall those are the muscle groups I'm focusing on. One of my goals is to have some nice, lean Angela Bassett arms (you know, from “When Stella Got Her Groove Back”)

Monday – Friday – Cardio

30-minutes of cardio which usually consists of treadmill intervals or outdoor walking (with lots of hills). My treadmill intervals are all on a 10 incline (hurts your badunkadunk waaay more). Keep in mind too that while I could run longer, my main goal is keeping my heart rate high at all times (mine is always around a 7-8 rate of exertion also known as RPE). Having your heart rate go too high isn't as effective as maintaining your RPE level – basically, it helps your metabolism when you're not exercising. You can find more information on RPE levels at Sparkpeople.

My specific workout on the treadmill with intervals:

  • 5 minute warmup at speed of 3
  • 5 minute jog/run at a speed 4.2
  • 2 minute walk at speed of 3
  • 5 minute jog/run at a speed of 4.2
  • 3 minute walk at speed of 2.5
  • 5 minute jog/run at a speed of 4.2
  • 2 minute walk at speed of 2.5
  • 2 minute run at a speed of 5
  • 2 minute cool-down at a speed of 2

It's exactly 31 minutes usually, but who's counting :-)

So, that's my exercise routine. Please, please, please know that everyone's will be different because our bodies are different. What works for me, unfortunately may not work for you specifically. But, I will say that all the books I've read have said that intervals and inclines are a great way to burn calories and tone up. And, of course, Sparkpeople, is an amazing resource to use if you're getting started or just need a mix-up in your routine! I love checking out all the different step-by-step demonstrations they have for toning up!

So, how did you do this week? I've read some of my bloggy friends' posts and you are doing amazing! Keep it up and we'll keep burnin' our fat together!!

BTW – I am getting my pedicure next weekend since hubby and I are going on a date. I wanted to have it nice and fresh for then!

Fat Burnin' Pounds Lost since Jan 1-08: 20
Fat Burnin' Pounds to go: 20

by Savings Lifestyle: Andrea on May 09, 2008


  • mom_of2boys - May 10, 2008 @ 1:02 am

    Awesome! You go girl! Two rewards – a date with hubby and pretty toesies!

    It’s true – the same routine may not work for everyone. People need to experiment with their intervals, intensity, and incline. I know for myself no matter how much I tried the bike and variations…nothing except what seemed to be a waste of time!

    Great post!

  • Amy - May 12, 2008 @ 5:51 pm

    Wow! That is awesome and I bet you will be shedding the pounds fast before you know it.

    I just started exercising so I am trying to build this into a habit for myself. I am doing one or two days of a cardio routine on the treadmill, one weight training class, and two days of pilates (one with weights, one without). This is week number two so hopefully this will give me the boost I need to start making it a routine.

    You go girl!!

  • Andrea - May 12, 2008 @ 7:27 pm

    momof2boys – I am with ya on the bike – if I don’t sweat like a pig, it just doesn’t work as good :-) You are doing awesome,, girl so keep it up! I’m so happy for ya!!

    Amy – are you taking pilates in a studio or through videos? I want to start pilates in a studio and just curious if that’s what you’re doing and if you like it. I’ve heard it’s awesome!

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