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.
CPT, BS, CES, PES