Page 33 - F15 Beginner Booklet English

CARDIO

INTERVAL
INTENSITY

Looking for a new way to challenge yourself?
Introducing intervals into your cardio routine is an
effective way to rev up your metabolism in a
short period of time. 30-20-10 training is a great
way to take your cardio routine to the next level.
No matter what form of cardio you’re doing,
introducing intervals can up the intensity
AND the benefits.

Complete your cardio at a comfortable
speed for 30 seconds. Then, pick up the
pace and challenge yourself for
20 seconds. Finally, for the last
10 seconds, complete your cardio
at the highest level possible.
Using running as an
example, jog comfortably
for 30 seconds, run hard
F.I.T. TIP for 20 seconds and sprint
for the final 10.
If you are stuggling to complete
Repeat this five times in a
five intervals in a row, use the 30
second round to do active recovery row before recovering for
(i.e., walking instead of jogging). If two minutes by walking slowly
you become light headed, take a or jogging. That’s it! In only
seat. Finish with a walk for the 12 minutes, you’ve completed
remainder of the time. a powerful, heart-pumping
cardio workout!
33