Choose any piece of equipment and do a 5 minute warm up.
Next, go to the stairmill. If you do not have a stairmill, a treadmill will work. Please note the difficulty numbers may change depending on the type of stairmill or treadmill you have.
Do 1 minute at a low speed. Then increase your level by 8 (or an incredibly substantial amount if this isn't a challenge on your machine). Do this for 10 seconds, and then 50 seconds of your original speed. Then 20 seconds fast, 40 seconds slow. 30 seconds fast, 30 seconds slow and repeat this pattern until you do 60 seconds fast, 0 seconds slow. The following is an example of what I did last week for the interval part:
1 minute - Level 6
10 seconds - Level 14
50 seconds - Level 6
20 seconds - Level 14
40 seconds - Level 6
10 seconds - Level 14
50 seconds - Level 6
20 seconds - Level 14
40 seconds - Level 6
30 seconds - Level 14
30 seconds - Level 6
40 seconds - Level 14
20 seconds - Level 6
50 seconds - Level 14
10 seconds - Level 6
60 seconds - Level 14
30 seconds - Level 6
40 seconds - Level 14
20 seconds - Level 6
50 seconds - Level 14
10 seconds - Level 6
60 seconds - Level 14
After this is done, feel free to repeat it again or do a cool down. This left me breathless!
ENJOY!
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