Interval Cardio Workout Beginners Boosts Calories Burned

Go right into set one of the running interval then alternate between walking and running as indicated below. Set two of walking followed by set two of running and so on until you get through all sets for both. If you notice that there are less running than walking intervals then just know that is intentional.

As soon as you are done go right into the jump rope intervals for the number of reps indicated with a 10-20 second rest in between sets. Follow your jump-rope intervals with the stretches for the time indicated. Do not skip these!!! They prevent injuries, prevent soreness, and tightness. This interval cardio workout should take about 20 minutes (including the stretches).

Exercise
Walking Free Workouts Tips:Work on raising your heart rate to 75% of your heart rate max during the first five minutes.	Sets Reps Weight/ Resistance Tempo Time 1     moderate intensity  5 minutes  2     high intensity  2 minutes  3     high intensity  1 minute  4     high intensity  1 minute
Running Interval Cardio Workout Tip: Work on raising your heart rate to 85% and 95% of your target heart rate. Remember that you are supposed to working as hard as possible. This means going past your comfort zone!!	Sets Reps Weight/ Resistance Tempo Time 1     moderate intensity  1 minute  2     moderate intensity  2 minutes  3     high intensity  2 minutes
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Interval Cardio Workout Tip:Jump ropes are super inexpensive and a great fat burning tool but if you don't have one then try it without the rope and be sure to stay light on your feet.	Sets Reps Weight/ Resistance Tempo Time 1 20        2 40        3 60
Hip Flexor Quad Stretch 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight. Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1       60 seconds each side
Prone Hip Rotator Stretch 1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you. 2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area. 3. Hold for prescribed time and then repeat with the other leg. Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1       60 seconds each side
Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight. Interval Cardio Workout Tip:	Sets Reps Weight/ Resistance Tempo Time 1       60 seconds each side