Interval Training Cardio Workout Routines

In a previous post, we know that high intensity interval training (H.I.I.T.) is an excellent way of doing cardio exercise to burn fat and build muscle.

Here are 5 interval training cardio routines you can do outdoors.

H.I.I.T. Outdoor Hill Running Routine

Don’t be despaired if you’ve been training and running for long distance races. You don’t have to give up your running. Just train differently to reap the benefits.

Try hill running when you like to run outdoors. When you’re in a race, the surface is never flat and straight. Think of hill training like a running-specific workout. Hill running is very simple to do.

Pick a hill in your neighborhood or in a park, perhaps 15 degrees grade and 100 yards long. Run uphill at a pace that you feel a RPE intensity level of 7 to 8. Catch your breath at the top of the hill. Walk down the hill to recover. Repeat the “running uphill and walking downhill” cycle a few more times. It is a similar H.I.I.T. routine that use running uphill as the work phase and walking downhill as the recovery phase.

Some treadmills or elliptical trainers have built-in Hill Interval program. Simply select a base resistance level. Adjust the level of intensity by changing the uphill and downhill time intervals. You can have a great indoor hill running.

Hill running is a very taxing cardio workout to your body. It’s so hard to catch your breath when you reach the top of the hill. Your heart rate is racing to the roof trying to catch up with oxygen consumption in order to defy the gravity. Do it only once or twice a week as an integrated part of your running program. It will help you pass the speed bump around mile 21 on the Heartbreak hill in Boston Marathon.

H.I.I.T. Speedwork Track Running Routine

Another popular training program for endurance running is speedwork or distance repeat. This is typically done on a well-marked flat trail or a 400-meter track. The following is an example of H.I.I.T. routine on indoor or outdoor track.

After 10 minute light jogging warm-up, you can do one of the following routines followed by a 10-minute cool-down jog:

• 6 to 8 repeats x 400 meter with a two-minute recovery jog
• 3 to 4 repeats x 800 meter with a four-minute recovery jog
• 2 to 3 repeats x 1600 meter with a six-minute recovery jog

You can also do 100-meter or 200-meter repeats with shorter recovery periods. In addition, you can group some of these distances in a given training session.
Here is another example of H.I.I.T. speedwork running routine that mixes different work-to- recovery ratios in one workout session.

H.I.I.T. Routine with Variable Work-to-Recovery Ratios

Run 400 meters
Jog for two minutes
Run 800 meters
Jog for four minutes
Run 1600 meters
Jog for six minutes
Sprint for 200 meters

Finish up with light jog, stretching and rest. Pack up, go home, you’re done for the day. No more mindless running on the treadmill, reading newspapers or watching sports on the TV while riding a stationary bike. It will really challenge your cardiovascular system, elevate your metabolism and keep your body in a fat burning mode for a while.

40 Yard Dash – Sprint Interval

Have you ever seen fat, out-of-shape running backs and wide receivers in (American) football?

When the time strikes, they need to rush the last 40 yards to the end zone for a touchdown. They’re highly paid athletes and they train hard to deliver the results. They look lean, strong, muscular and agile. They run with incredibly powerful dashing speed.

They don’t jog at L.I.S.S. 5 times a week at low intensity of RPE 4 to get in shape, do they?

You don’t need to do wind-sprint with a small parachute on your back or run with a weighted sleigh in the field. If you can get to the football field in high school or college, sprint for 40 yards then walk slowly on your way back to the starting line. You probably need to rest a few more minutes. Repeat a few times.

Sprint interval is similar to the H.I.I.T. routine of speedwork or distance repeat. In this case, the distance is 40 yards. The RPE intensity level is at least on the scale of 9 for sprinting speed. The football field is well marked with a white line in very 10 yards with a number. You can’t miss it.

The work-to-recovery ratio in 40-yard dash repeat is very low. Even it takes 10 seconds for you to sprint the 40 yards, it may take 5 minutes of rest for your to be able to sprint again. However, the level of intensity is extremely high. The anaerobic effect and after-burn will help you burn fat for a few more hours. Record your sprint time, rest periods and number of repeats.

Just visualize that now you’ve got the ball. It’s 4th quarter, 10 seconds left on the ticking clock. Your team is 14 vs. 21 behind your opponent. You need a touchdown plus a kick to tie for overtime. Sprint as fast as possible, straight through to the end zone for a touchdown. Close your eyes and feel the thrill when tens of thousands of audience are cheering for you!

Stadium Stair Running Interval

If you’ve been able to do your H.I.I.T. running on the 400-meter track in a high school or college, why not try stair running on the stadium stairs.

It’s similar to hill running by running upstairs at RPE intensity level of 7 to 8. Then walk downstairs slowly to recover. Repeat a few times. Your heart rate will be racing all the way up.