Intense Cardio Interval Workout: VO2 Max Workout

Hi Everyone!

I took my workout to the track for what we like to call VO2sday. 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 bodies ability to work at a higher level of effort and improve your V02 Max. 

To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are used to. 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. 

I filmed this workout for my Fitness website: BenderFitness.com, but this one is a great VO2 Max workout for improving speed and endurance so I wanted to share it here as well. 

I hope you enjoy this one! It's tough, but a great challenge! 

Melissa

Click the link to get your own Gymboss Interval Timer!

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)

Finish with a Cool Down

15 Minute HIIT Cross Training

Originally posted on: Bender Fitness.



Hi Everyone!

This 15 Minute High Intensity Interval workout is one of my favorites for cross training. It's intense, get's your heart rate up, and helps improve you VO2 Max, while also strengthening muscles that assist in running. 

This style of cross training burns body fat, and maintains lean muscle mass, which will assist you in becoming a faster and more efficient runner. 

Since filming this workout Jesse and I have both repeated it, and been able to increase the number of reps we get in significantly. 

I hope you enjoy it!
Melissa



All Levels: Max reps during each 50 second interval, 10 seconds of rest.
No Equipment Necessary. The numbers in parenthesis are the number of reps I completed during each interval.

1. High Knees
2. Jump Kick Right (25)
3. Jump Kick Left (25)
4. 3-way Double Mountain Climber
5. High Knees
6. Squat Jump (25)
7. Mountain Climbers
8. Lunge Jumps (18)
9. Lunge Kick (right) (12)
10. Lunge Kick (left) (15)
11. High Knees
12. Surfer (21)
13. Burpee (6)
14. Low Jacks (40)
15. Pendulum (60)