YOUR WEEKLY SCHEDULE MONDAY: HIIT Hills Challenge your heart and legs with these 1-minute, fat-burning incline intervals. How to do it: This routine is best done on hilly terrain. If you don’t have easy access to a good hill, you could hop on a treadmill (pick an incline that feels challenging) or sub in a set of stairs. 0:00–1:00: Warm up with an easy walk or jog on a flat surface.1:00–2:00: Sprint uphill (walking or running at a challenging pace). 2:00–4:00: Recover with a brisk walk or easy jog downhill or on a flat surface. 4:00–5:00: Sprint uphill (walking or running at a challenging pace). 5:00–7:00: Recover with a brisk walk or easy jog downhill or on a flat surface.7:00–8:00: Sprint uphill (walking or running at a challenging pace). 8:00–10:00: Recover with a brisk walk or easy jog downhill or on a flat surface. TUESDAY: Tabata Sprints Rev your metabolism with 20-second sprints followed by 10 seconds of rest. How to do it: This routine is best done on flat terrain or a treadmill, and it incorporates a 4-minute Tabata segment that alternates between 20 seconds of all-out effort and 10 seconds of recovery. Named after the Japanese researcher who first studied it, Tabata intervals can burn up to 15 calories a minute. Just make sure to listen to your body; you may have to work up to pushing this hard, but any extra effort during the 20-second sprints will increase your metabolism and amp up heart rate. 0:00–3:00: Warm up with an easy walk or jog. 3:00–3:20: Walk or run at an all-out sprint.3:20–3:30: Rest3:30–7:00: Repeat 20-second sprint and 10-second recovery. 7:00–10:00: Cool down with an easy walk or jog. MORE: 100 Ways To Change Your Life In 10 Minutes WEDNESDAY: Slow Burn Energize with an easy 10-minute walk or jog. How to do it: This routine can be done on flat or hilly terrain. Keep a steady, challenging pace for the duration, aiming for a 5 to 7 on the Rate of Perceived Exertion (RPE) scale (1 is sitting on the couch; 10 is as hard as you can possibly go). THURSDAY: Tabata Stairs Crank up the calorie burn with 20-second stair intervals followed by 10 seconds of rest. How to do it: This routine is best done on flat terrain that has easy access to a staircase (you could swap the stairs for hills on a treadmill), and it incorporates a 4-minute Tabata segment that alternates between 20 seconds of all-out effort and 10 seconds of recovery. Named after the Japanese researcher who first studied it, Tabata intervals can burn up to 15 calories a minute. Just make sure to listen to your body; you may have to work up to pushing this hard, but any extra effort during the 20-second sprints will increase your metabolism and amp up heart rate. Aim for an 8 or 9 on the Rate of Perceived Exertion (RPE) scale (1 is sitting on the couch; 10 is as hard as you can possibly go) during the sprints and a 4 or 5 RPE on the recoveries. 0:00–3:00: Warm up with an easy walk or jog. 3:00–3:20: Sprint up a set of stairs as quickly (and safely) as you can. 3:20–3:30: Rest.3:30–7:00: Continue alternating between 20-second stair sprints and 10-second recoveries.7:00–10:00:Cool down with an easy walk or jog. FRIDAY: HIIT Hills II Firm and tone with another round of hill intervals that’ll keep both brain and body guessing. How to do it: This routine is best done on hilly terrain. If you don’t have easy access to a good hill, you could do this routine on a treadmill (pick an incline that feels challenging) or sub in a set of stairs. Aim for an 8 or a 9 on the RPE scale during the sprints and a 4 or 5 RPE on the recoveries. 0:00–1:00: Warm up with an easy walk or jog.1:00–1:05: Sprint up a third of a long hill (or as far as you can get in 5 seconds).1:05–1:15: Walk or run back down (or as far as you can get in 10 seconds).1:15–3:30: Continue alternating between 5-second hill sprints and 10-second downhill recoveries.3:30–3:40: Sprint up two-thirds of a long hill (or as far as you can get in 10 seconds). 3:40–4:00: Easy walk or jog back down (or as far as you can get in 20 seconds).4:00–6:00: Continue alternating between 10-second hill sprints and 20-second downhill recoveries.6:00–6:15: Sprint up the entire hill (or as far as you can get in 15 seconds).6:15–6:45: Easy walk or jog back down (or as far as you can get in 30 seconds).6:45–9:00: Continue alternating between 15-second hill sprints and 30-second downhill recoveries.9:00–10:00: Cool down with an easy walk or jog. SATURDAY: Slow Burn Energize with an easy 10-minute walk or jog. How to do it: This routine can be done on flat or hilly terrain. Keep a steady, challenging pace for the duration of the routine, aiming for a 5 to 7 on the RPE scale. SUNDAY: HIIT to the Max End the week with 1-minute intervals that build in intensity. How to do it: This routine can be done on flat or hilly terrain. Use the RPE scale to monitor your effort level. 0:00–2:00: Warm up with an easy walk or jog (RPE 3). 2:00–3:00: Increase your pace just a little. Your muscles are warm and you’re starting to sweat; your breathing rate is slightly elevated, but you can still hold a conversation while you exercise (RPE 5). 3:00–4:00: You’re working harder, but you can still take a sip from your water bottle (RPE 6).4:00–5:00: You can still speak in full sentences, but it’s becoming more difficult (RPE 7).5:00–6:00: You’re breathing hard and can say only a few words before taking a breath (RPE 8). 6:00–7:00: Phew—you’re getting close to your maximum limit. You really can’t push much harder than this (RPE 9).7:00–8:00: OK, time to drop it back down just a bit. This isn’t a full recovery, but you’re starting to get back to more even, controlled breathing (RPE 6).8:00–10:00: Cool down with an easy walk or jog. MORE: This Plan Will Get You Toned In 10 Minutes A Day
