New to Running? This Interval Workout Is For You

Intervals| intervals| intervals! You keep hearing about how good they are for decreasing belly fat| increasing speed| and breaking through workout plateaus. Yet| you’ve been happily traveling along at a consistent pace ¡ª or maybe just afraid to max out your intensity. If you’re ready to tackle intervals but sprinting scares the sports bra off of you| here’s an easy workout where pace varies only slightly and never goes faster than 6.5 mph. Feel free to adjust the speed to your needs and have fun!

Time Pace (mph) CaloriesBurned* RPE**

00:00-5:004.0 (15 min/mile)201-305:00-6:005.0 (12 min/mile)74-76:00-8:005.5 (11 min/mile)168-108:00-9:005.074-79:00-11:006.0 (10 min/mile)188-1011:00-12:005.074-712:00-14:005.5168-1014:00-15:005.074-715:00-17:006.5 (9:14 min/mile)198-1017:00-18:005.074-718:00-20:005.5168-1020:00-21:005.074-721:00-23:006.0188-1023:00-24:005.074-724:00-26:005.5108-1026:00-31:004.0204-7

Total calories burned: 202*Calculations are based on a 130-pound woman.**RPE = Rate of Perceived ExertionFor a printable version that you can take with you to the gym| click here.

Image Source: POPSUGAR Photography