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You are here: Home / Exercises / Fire Up Your Routine With This Classic Cardio Interval Training Workout

Fire Up Your Routine With This Classic Cardio Interval Training Workout

February 1, 2012 by Adria Ali Leave a Comment

    Long ago I did the famous “Body For Life” routine.   This was at the start of my personal training career and I was trying out different workouts to test the effectiveness.  While I no longer do Body For Life, I did love the 20 minute cardio interval training.  If you are looking for a way to spice up your routine and get results, this is the workout for you!

The graph above depicts the intensity level of your workout per minute.  

You start at an intensity level of 6 for 1 minute, then move to 7 on the next minute, then 8 and 9.   Then you return to 6.  Your level 9 should be the peak of your intensity and it should leave you craving oxygen before you return to level 6.

Notice that I said that the starting point is YOUR level 6.  This is based out of 10.

The key to this interval routine is in the very last round.  You will notice that the graph pushes you up to level 10.  Make sure that you push yourself above and beyond.  Once you are at level 10, hold that intensity for as long as you possibly can!  Level 10 should leave you exhausted and ready for your slow paced cool down.

This cardio interval routine lasts for a total of 20 minutes.  Remember to add in a warm up and cool down.  This fitness tip is meant to be versatile.  You can do this routine in the gym on any cardio machine or outside if you have a stop watch.

Here is another version of the program for you to print out and place in your gym bag.  Use the tool bar below to get your fitness tips printed.

   Adria Ali

  CPT, BS, CES, PES

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Filed Under: Exercises, Today's Tip Tagged With: body for life cardio routine, body for life interval training, cardio interval training, cardio routine, cardio routine for fat loss, cool down, fitness, fitness tip, fitness tips, graph, Interval training, interval training workout, personal training

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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