Run Your Butt On!

Run Your Butt On

Shot By Alex Ardenti

You heard me right – Run your butt ON!

Are your thighs defined and glutes strong? Frustrated with the conditioning of my own glutes, I took my workout to the beach. I began sprinting and jogging using High Intensity Interval Training (HIIT). I used to be a long distance runner, jogging at a steady pace from Malibu to Venice and back. Now my knees can’t handle the impact, nor do I have the time. Once I started incorporating sprints twice a week I noticed my former flatter glutes higher and rounder.  In addition, HIIT has been found to increase your caloric burn not only during the workout, like most cardio workouts, but also for 24 hours post workout.

I’ve designed a few HIIT options for you under 30 minutes.  Let me know if you notice changes in your tush as you run your butt on. Remember doing all your training on machines is great, but I have to admit I’ve noticed the biggest changes taking my workouts outside physically and mentally.

HIIT Treadmill Session – 23 Minute

3 minutes: Warm-up Walk (3.5-4.5 mph)
2 minutes: Run at a fast pace (7.5 mph)
45 seconds: Sprint (9.0 mph)
1 minute: Recovery Jog (5.0 mph)
2 minute: Run (7.5 mph)
45 seconds: Sprint (9.2 mph)
1 minute: Recovery Jog (5.0 mph)
2 minutes: Run (7.5 mph)
45 seconds: Sprint (9.5 mph)
1 minute: Recovery Jog (5.0 mph)
2 minutes: Run (7.5 mph)
1 minute: Sprint (10.0 mph)
3-5 minutes: Cool Down Walk

HIIT Cardio Workout – 30 Minute

1 minute: easy pace walk, 3 or 4 intensity
5 minute: increase pace to level 5 or jog
1 minute: increase pace to high intensity run such as 7  to 9
4 minute: decrease pace to jog
2 minute: increase pace to high intensity run
3 minute : decrease pace to jog
3 minute: increase pace to high intensity run
4 minute: decrease pace to jog
2 minute: increase pace to high intensity run
4 minute: decrease pace to jog
1 minute: increase pace to high intensity run such as 7  to 9

Here’s a few pics I took on my sprints!

pics of run

 

1 Comment
  • julieta

    April 17, 2013 at 1:54 am Reply

    Hi, I was wondering at what speed are the intensity runs in the HIIT cardio workout – 30 minute?

    Guess the jog is @ 5.0 mph

    Thanks so much!!

    Julieta.

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