How was your holiday? I hope you were able to relax and be with your family. I ate cookies for Christmas. Do you hate me? Oh, well.

Here’s your assignment:

Day 18 of the Fitness Jump Off
1. Complete 10 x 1 minute Intervals
. Do 1 minute of high intensity cardio, take a 1 minute break, then complete another interval until you’ve done a total of 10 intervals. Beginners: Do as many rounds as you can. If you can only do 3 or 4 intervals, that is okay. My love is unconditional.

The goal of this workout is to challenge your body when it is in a state of fatigue. I want you to push yourself. On a scale of 1-10 (1 is easy, 10 ain’t), aim for 8 or higher. For the intervals you can do any form of cardio, such as running, biking, swimming, jump roping. Or you can use the elliptical, stair master, or row machine. If you are restricted to a small space, you can do any combination of jumping squats and/or burpees. Also, if you want to shorten or lengthen your rest time, go for it.

Respond to this post with your chosen method of torture.


Fvr · 01/12/2013 at 9:13 pm

Finally did this tonight! Sprinted in the park and all the dog walkers thought I was nutso. Why were rounds 9 and 10 my fastest??? One more challenge to go….!

Slomo · 12/30/2012 at 2:30 pm

Went to the gym and did intervals on the treadmill (sooooo windy outside and it turns out I’m a huge wimp). It ended up being better though, because I kept it at a 6 incline for both the fast and rest intervals, jogging on the rest intervals, and increasing the fast interval speed nearly each time, never decreasing. I think if I had been on a track I would have slowed down some once I started feeling the urge to throw up, but on the treadmill I didn’t have the strength to reach for the button to slow down until it was time for the slow interval, so I just worked through the throw up-y feelings. I feel good after-the-fact, but also need to do a lot of work to get faster.

Angel · 12/30/2012 at 12:15 am

@slomo. Let me know when you’ve hit that track.

Angel · 12/30/2012 at 12:15 am

@Felisha. Awesome.

Felisha · 12/29/2012 at 4:00 pm

I added this to the end of my workout yesterday. I chose to dig out my jump rope because I thought it would be fun. My calves are saying otherwise today. 🙂

Elena · 12/29/2012 at 1:21 pm

Did my 600 seconds this morning and boy was that tiring. Chose to do star jumps (marine corps style) and jumping jacks (so 5 sets of each). Quads are hurting and I broke a serous sweat and almost crashed into the husband on the last set but it was good!

Michelle N. · 12/29/2012 at 6:27 am

I’m still here… I don’t hate you, this is good for me. I want some cookies, too. =) I decided to jump rope, because I really hate doing it. It was tough for me and I kept thinking I should switch the activity to something more familiar to my body, but I got through it. Turned out to be a great early morning workout.

Slomo · 12/29/2012 at 6:03 am

I’m not ignoring you (as much as I’d like to ignore this post). I’m waiting until I can get my butt to a track, because I know I’ll push myself the hardest doing this running, and don’t want cars or people getting in the way of my fast intervals. Will let you know how it goes, though……..

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