Intervals target belly fat, making this run perfect for bikini season prep and part of our May workout calendar. In this ladder run, the speed intervals increase in duration as the workout progresses to push your endurance, raise your heart rate, and rev your metabolism. As always, do adjust the speed as needed, but stay true to pushing the pace for yourself. Here's a 30-minute elliptical workout with intervals if running is not an option for you.
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 3.0 | Warmup |
| 5:00-6:00 | 6.5 | 1.0 | |
| 6:00-7:00 | 4.0 | 1.0 | Recover |
| 7:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | Recover |
| 10:00-13:00 | 6.5 | 1.0 | |
| 13:00-14:00 | 4.0 | 1.0 | Recover |
| 14:00-16:00 | 6.5 | 1.0 | |
| 16:00-17:00 | 4.0 | 1.0 | Recover |
| 17:00-18:00 | 6.5 | 1.0 | |
| 18:00-19:00 | 4.0 | 1.0 | Recover |
| 19:00-20:00 | 6.0 | 3.0 | |
| 20:00-21:00 | 4.0 | 1.0 | Recover |
| 21:00-23:00 | 6.0 | 3.0 | |
| 23:00-24:00 | 4.0 | 1.0 | Recover |
| 24:00-27:00 | 6.0 | 3.0 | |
| 27:00-30:00 | 4.0 | 1.0 | Cooldown |
Click here for an image-free, printable version of the workout.
Be sure to enter our Bikini Body Countdown Getaway to win a three-night stay for you and a friend at the El Ganzo hotel and spa in Los Cabos, Mexico.
from POPSUGAR Fitness http://ift.tt/1omqHKG
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