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Just in time for Heart’s Day, here’s an approach to exercise that’ll get your ticker in tip-top shape. “With High Intensity Interval Training (HITT), you push yourself hard for one minute, then bring the intensity down for one minute, then start all over again for a 30-minute cycle,” says Olney, MD-based personal trainer Beth Novick. “The best part is, you control just how hard and how easy you want to go.”

Bonus: Intervals have also proven to increase endurance and blast away fat three times faster than steady cardio. Here’s a workout that’ll really get your heart racing.

30 minute HIIT Workout

Hop on a treadmill or elliptical (don’t have access to machines? Hit the track, instead).

Minutes 1 to 5: Walk or jog easy

Minute 6: Intensity level 6

Minute 7: Intensity level 9
Minute 8: Intensity level 7
Minute 9: Intensity level 9
Minute 10: Intensity level 7
continue cycle until Minute 25
5 Minute cooldown

BY GL ON 1/16/2012 5:40:00 PM

POSTED IN running, running workout, workouts, Feb/March 2012

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@skygirl if u have a local ymca they usually let 13+ workout there

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by hifroyo on 2/14/2013 7:56:37 PM

Do you like rock and roll music of any era?If so, then join my club "Rock music that rocks"...We will talk about anything, from 70's-modern rock! We have rock trivia, and we share our favorite bands! You can find the club by going to my profile page, and clicking on the club with the awesome electric guitar pic!

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by rockchik333 on 2/14/2013 5:12:27 PM

MOD MOD MOD MOD MOD MOD MOD!
Can we do this on a stationary bike instead? I don't have a tread or elliptical, only a bike. Will this be as effective or less or more effective? Thanks! (Also, if I do this 2-5 X a week paired with some ab work, will I see results by Summer?) Thanks again, mod, you're the best!!
~ DancingQueen

Hey babe,

A stationary bike will work just as well!

And if you continue this workout plan and eat relatively healthily, then yes, you should start to see some tone in the next few weeks.

I wouldn't recommend doing it more than 3 times a week though, especially early on. Your body needs a full day's rest in between workouts to recuperate. Jordan S.

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by DaNcInGQu33N9812 on 4/30/2012 8:36:17 PM

Um, I was wondering, I am trying to lose weight and i tried this workout for the first time and am wanting to know how many times aweek should i do this?

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by club66 on 2/20/2012 5:55:25 PM

ive been wanting to start working out do you know any gyms that alow ages 13+

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by skygirl1 on 2/7/2012 6:40:28 PM

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Take the stairs more than once. When you’re at home, run up and down the stairs three or four times before heading to your room. It’s a sneaky way to stay active.