Hungry Haley

it's more than food

Hard for 20

Haley HansenComment

I've made this workout a habit since school started - it's a short, fast workout that gets my heart pumping and my body sweating! If those two things aren't happening during a workout, something's not right. 

This workout is all about intervals, which makes it flexible to wherever you are. If you don't have a stationary bike or can't get access to one, try running high-speed on the treadmill or outdoors, or hopping on the stairclimber for 20 minutes instead. The point of this workout is to go "hard for 20 [minutes]" - get it? Good :) 

Warm-Up 

  • Take 5 minutes to loosen up your muscles with some dynamic stretches, high-knees, or by jogging in place or around wherever you are. Again, this part is for you! Listen to your body - if you just woke up, you might need to spenda little extra time here. 

Workout 

  •  Stationary bike 
    • 1 minute high-resistance - kick this one up by raising your butt off the seat and leaning forward from your hips. You'll feel a burn in your hamstrings and glutes! 
    • 1 minute rest/low-resistance - take this time to sit back down and catch your breath. 
    • Repeat that sequence 10 times! 
  • Stairclimber 
    • 1 minute high-speed - crank up the speed so that you're speed-walking up the stairs. Don't try to jog unless you know you can and have done it before. You can also try shifting your body and facing one side for 30 seconds and then switching. 
    • 1 minute low-speed - reduce the speed and catch your breath. Do NOT hang on the railings of the machine - that does nothing for you! Stand up straight, and if you really need to, take 5 or 10 seconds to pause completely and then get back into it. 
    • Repeat that sequence 10 times! 
  • Running 
    • 1-2 minutes high-speed OR incline - if you're on the street, increase your speed for 1-2 minutes. If you're on a treadmill, you can try increasing the incline to simulate running uphill! Whichever you choose, aim for anywhere between 1-2 minutes. 
    • 1 minute active rest - active rest simply means to keep moving to prevent cramps even when the speed/resistance/incline are low. You can bring it to a light jog, a speed-walk, or running-in-place if you're at a stoplight on the street. 

YAY YOU FINISHED! But wait - take it a step further (if you're feeling like you can) and work your upper-body for 10 minutes.

Upper-body 

  • Walk-out push-ups - do 10 and then rest. 
  • Plank-raises - go for 1 minute and then rest. 
  • Twist Roll-ups - hit 20 (10 on each side) then rest. 
  • Side plank dips - 25 on each side with no break between, and then rest.