Interval Challenge #1
Choose an activity that you enjoy but is easy to adjust in intensity level and monitor such as: walking, running biking, or any cardio machine such as the stationary bike, cross-trainer, treadmill, stair-master, or versa-climber. Most of these machines have high intensity programs but a lot of times they don’t provide a good enough workout so it’s good to just punch in a manual workout and then adjust your intervals as you go by manually changing the speed and or incline

To start: add a new topic with your name and date. To update just click on your name and post a reply with what you've done for your weekly activity. Thanks and good luck!

Week 1 Choose your favorite activity
Day 1)

• 3 - 5 minutes warm-up (low intensity, gradually increasing at the end of the warm-up period)
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cool down (low intensity, gradually decreasing by the end of the cool down period)

Day 2)

• 3 - 5 minutes warm-up (low intensity, gradually increasing at the end of the warm-up period)
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cool down (low intensity, gradually decreasing by the end of the cool down period)

Day 3)

• 3 - 5 minutes warm-up (low intensity, gradually increasing at the end of the warm-up period)
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cool down (low intensity, gradually decreasing by the end of the cool down period)

Week 2 Choose your favorite activity

Day 1)

• 3 - 5 minutes warm-up
• 30 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 90 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 30 seconds high intensity
• 3 - 5 minutes cool down

Day 2)

• 3 - 5 minutes warm-up
• 30 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 90 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 30 seconds high intensity
• 3 - 5 minutes cool down

Day 3)

• 3 - 5 minutes warm-up
• 30 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 90 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 30 seconds high intensity
• 3 - 5 minutes cool down

Week 3 Choose your favorite activity
Day 1)

• 3 - 5 minutes warm-up
• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)
• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
• 10 seconds followed by 90 seconds rest (repeat 6 - 10 times)
• 3 - 5 minutes cool down

Day 2)

• 3 - 5 minutes warm-up
• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)
• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
• 10 seconds followed by 90 seconds rest (repeat 6 - 10 times)
• 3 - 5 minutes cool down

Day 3)

• 3 - 5 minutes warm-up
• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)
• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
• 10 seconds followed by 90 seconds rest (repeat 6 - 10 times)
• 3 - 5 minutes cool down

Week 4 Choose your favorite activity
Day 1)

• 3 - 5 minutes warm-up (low intensity, gradually increasing at the end of the warm-up period)
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cool down (low intensity, gradually decreasing by the end of the cool down period)

Day 2)

• 3 - 5 minutes warm-up
• 30 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 90 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 30 seconds high intensity
• 3 - 5 minutes cool down

Day 3)

• 3 - 5 minutes warm-up
• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)
• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
• 10 seconds followed by 90 seconds rest (repeat 6 - 10 times)
• 3 - 5 minutes cool down

Week 5 Choose a different activity from weeks 1-4
Day 1)

• 3 - 5 minutes warm-up (low intensity, gradually increasing at the end of the warm-up period)
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cool down (low intensity, gradually decreasing by the end of the cool down period)

Day 2)

• 3 - 5 minutes warm-up
• 30 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 90 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 30 seconds high intensity
• 3 - 5 minutes cool down

Day 3)

• 3 - 5 minutes warm-up
• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)
• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
• 10 seconds followed by 90 seconds rest (repeat 6 - 10 times)
• 3 - 5 minutes cool down

Week 6 Choose a different activity from weeks 1-5
Day 1)

• 3 - 5 minutes warm-up (low intensity, gradually increasing at the end of the warm-up period)
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cool down (low intensity, gradually decreasing by the end of the cool down period)

Day 2)

• 3 - 5 minutes warm-up
• 30 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 90 seconds high intensity, 1 minute low intensity
• 60 seconds high intensity, 1 minute low intensity
• 45 seconds high intensity, 1 minute low intensity
• 30 seconds high intensity
• 3 - 5 minutes cool down

Day 3)

• 3 - 5 minutes warm-up
• 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once)
• 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
• 10 seconds followed by 90 seconds rest (repeat 6 - 10 times)
• 3 - 5 minutes cool down