Intense Cardio Interval Workout: VO2 Max Fat Burn

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Hi Everyone!

Last night I got in a challenging running workout. You can take this workout to the track (or treadmill). This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.
Many people ask Jesse and I how to become a faster runner. To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are currently doing. If you run at a comfortable pace every time you run, you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed.
Additionally this workout will help you burn fat, and improve your overall fitness level.
Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.
My workout was slightly different last night. Jesse is training for a Half Marathon so filming on week nights when we both get home from work is tough to fit in. Here is the breakdown of the run I did last night:
vo2 max run
It was a VO2 Max workout to improve my running speed, endurance and lactic threshold. It was short, but challenging. On lap 5 a dog decided to run with me so I had to stop (lap 6 I was talking to the dogs owner and forgot to pause my watch). Initially I was going to alternate easy laps with quick laps, but I was in a hurry so I ended up cutting down the recovery time. With running, to get faster you have to run faster and learn to push yourself. Start with smaller chunks of time and expand from there. It doesn’t matter what speed you are starting from. Alternate a hard pace with an easy pace (or full rest break).
I also included a quick Lower Body Workout & Alternate Cardio Workout for those of you that don’t run.
I hope you enjoy this one! It’s tough, but a great challenge!
Melissa
vo2 pushup

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)
-Run (3 Minutes: Harder than race pace)

Finish with a Cool Down

Alternate Cardio Option: 

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Repeat 1-4X

4-Minute Standing Lower Body Workout

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-4X

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