Wednesday, November 30, 2011


I was introduced to high intensity interval training (HIIT) by Tara Thatcher Haertzen ( when I first started my competition training. After my first set of HIIT sprints I was hooked! I purchased the 8-12 Interval Workout Music from You sprint for 8 seconds and jog for 12 seconds 24 times in 10 minutes! It is intense but much more fun than doing the elliptical for 30 minutes.

The 8-12 interval workout is difficult to do on a treadmill. Once the Minnesota fall weather started, my workouts moved indoors which is when I started Stephanie Keenan's ( Stephanie was featured in this month's edition of the WBFF magazine, Fit and Firm! Check it out here: Rock-It Sprints on a treadmill. You warm up by walking at a 3mph pace for 5 minutes. Sprint at a 7.8-9mph pace for 45 seconds then walk at a 2.8 mph pace for 1 minute and 15 seconds. Repeat the sequence 10 times. Cool down with a 3mph walk. Once I started feeling comfortable with the speed and duration of the sprints, I increased the elevation. Make sure you have a fun playlist!

During my contest prep, I also incorporated plyometrics to my workouts. An example of a plyometrics workout from Stephanie is above. I love plyometics because they can be done anywhere! They are a great way to be active if you do not have access to gym.

If you would like other HIIT suggestions, please feel free to email me (