Interval Training and Today's Session

So my day didn't go as planned. The aim was to go gym before work, some how i slept through my 5am alarm. So after work i left the office and headed across the road to the gym. I go to Nuffield's Health club in Reading based in Green Park. It's a great gym, the staff are lovely and you are never short of equipment to use.

So with my training plan in hand i started my workout.I began with High Intensity Interval training (HIIT). HIIT is great if you are doing a short workout but want to make the most of it, not only does it burn more calories than a steady pace 5k it will also improve your regular running helping to increase your pace, and I'm speaking from experience here!

Another benefit of interval training is that it will help loose body fat and decrease your body fat %.

I have a number different HIIT plans some including hills, but below is an example of today's HIIT run.

5 mins Warm up
2 mins at HIIT Pace - This should be a pace which you can only sustain for 2mins.
3 mins at Jog Pace
2 mins HIIT/ 3 mins Jog x 4  ( Example of my speed was 10.6kph Jog/ 13kph HIIT)

At the end of this workout you should feel great! (Well not exactly a little sweaty and tired!)

This was then followed with my weights workout. I decided to do each exercise once and repeated the mini circuit 3 times. I love super setting it works the body parts that little bit harder and also speeds up your workout.

Super setting is when you do one two exercises back to back with no rest in between. Example i did 15 bench press reps and then straight in to 15 push ups.

Summary of my work out below
All 15 Reps x 3 Sets
Bench Press - 20kg Barbell
Push Ups
Reverse Fly - 4kg Dumbbells
Upward Row ( this was the only change to my planned workout because the lat pull down machine wasn't free) - 17.5kg Barbell
One leg Squats - 20kg Barbells
Lunges - 20kg Barbell
Hamstring Curls - Abs Ball

The work out was finished with Stretches.

I felt definitely worked and enjoyed the 1hr gym session. I definitely have every right to treat myself now!

I have some great weight training tips focused at girls and will post in the next few days.