For some reason I thought I was Superwoman last night and decided to crank up my sprints a little bit in the gym. I usually run 30 second sprints at an incline of 0 and a speed between 8-10mph.
Something in my crazy mind said..hey why not try doing sprints at 8mph but increase the incline to 10%. Yeah…I didn’t try to ease my way into it..I jumped right up to 10%. Here’s how it looked…
I set the treadmill to a 10% incline and walked uphill for 5 min at 3.5mph.
After that warm-up, I cranked the speed up to 8mph (keeping the incline). I sprinted for 30 seconds (It seemed like 2 minutes!).
After the sprint, I’d bring the speed down to 2.8mph to catch my breath. I probably could have made my rest period 2 minutes because I was never fully refreshed to start the sprint again. It was TOUGH!
I was hoping I could do 10 sprints, but I only managed to do 5 (10 minutes worth). Maybe I can work my way up to doing 10 sprints.
I then took the speed to 3.5mph and walked uphill for another 5 minutes.
- Total Time: 20 minutes
- Distance: 1.29 miles
- Calories Burned: 211
- Average Heart Rate: 161
- Max heart Rate: 179
If you try this workout, leave a comment and let me know how you liked it!
I also added 10 more minutes of “sprints” on the elliptical afterwards.
Before this little experiment, I trained chest and shoulders for about 40 min.
Here’s a look at my nutrition for the day. I did pretty well again!!!
| Thursday | Time | 3/22/12 |
| Meal 1 | 7:45 | 1 slice of Ezekiel toast, 1 tbs natural peanut butter, 4 egg whites, 4 strawberries |
| Meal 2 | 10 | 2 oz carrots, 2 oz celery, Greek Yogurt (strawberry flavor), 1/2 orange, 1/4 cup kashi crunch honey almond cereal |
| Meal 3 | 12 | 4 oz chicken, 1 Larabar (pb&j flavor) |
| Meal 4 | 3 | Labrada Lean Body For Her Meal Replacement Shake |
| 4:15 | Gym (chest, shoulders & 30 min HIIT) | |
| Post workout protein shake (1 scoop Dymatize Whey Isolate) | ||
| Meal 5 | 7:30 | 4 oz chicken, 1 cup green beans, 1/4 cup brown rice |
| Meal 6 | 9 | 4 oz deli turkey |
Water consumed: 220 oz
My meal 2 has become my favorite meal of the day. Until recently I had no idea that I liked Greek Yogurt. I love it and it’s packed with protein! I usually dip my veggies in it and then add the cereal to whatever is left. YUMMMMMY!
Also, I wanted to show you what natural peanut butter I use. I get it at Kroger and the reason I like it is…
Because the only ingredient is PEANUTS. Now that’s the type of nutrition label you should look for. Plain and Simple!
I put that stuff on my ezekiel toast or in my oats every morning. Starts my morning off right.
Looking back at the week..I’m super pumped at how clean I’ve eaten. I didn’t allow myself to have ANY cheat meals. That’s a big improvement for me 🙂 Yay.
I’m really hoping to have a low key weekend because it’s supposed to rain until Sunday! Yuck.
Happy Friday everyone!
It would REALLY freak me out if any peanut butter had any other ingredient besides peanuts lol
The Trader Joe’s peanut butter I get is simply that as well. Peanuts. Done and done. 🙂
Hey Erin, I just started hill sprints yesterday. I have a great hill next to my apartment. Yesterday I got in 7 in 20 minutes, today only 6 : / Legs were a wreck from yesterday. I was doing 20 min of stairs at the gym but it just got to be too boring and I didn’t want to go to the gym on non lifting days. Any who. Great post! I’ll look into getting some peanut butter this weekend 🙂
Thanks for stopping by Erik!!! Sounds like you are getting a good workout in with that hill! Sounds tough..nice work 🙂