1418 Manoa Rd. Wynnewood, PA 19096 610-649-4900

12 Days Fitness Challenge Workout 21 – Interval Interlude

12DaysTileFinal copy

Your mission: Complete twelve workouts between December 1st and January 1st

If you’re a Performance Fitness member these twelve workouts can be any combination of personal training sessions, group training classes, a DIY workout from the Performance Fitness Exercise Guide (don’t have a PFit Exercise Guide? email us and get one!), a WOW, or one of the 12 Days Challenge Workouts.

The important thing between now and January 1st is to get in your workouts. Don’t have an hour to workout or can’t get to class? No worries! For this challenge, intensity trumps time.

Not a Performance Fitness member? You can still play along (although not win the prizes) by following the 12 Days Workouts OR you could become a member and be eligible for the prizes and get the full benefit of training with our cast of wacky, yet loveable fitness experts.

Workouts will be posted daily, Monday through Friday. Post to comments below to get credit for completing the workout

Workout 21 – Interval Interlude

Choose your favorite cardio exercise (walking, running, stair climbing, bike riding, etc) and alternate intervals of work recovery (lower intensity but not rest). Examples of exercises are: running, spin or stationary bike, jumping rope, rowing, or stair climbing.

Perform 60 seconds of all-out work immediately followed by 60 seconds of light work for 7 rounds (14 minutes total). Here’s a 60-second interval timer to help you keep track.

Examples for your all-out work/light work intervals include:

  • Running/jogging or walking
  • Power walking/slower walking
  • Jumping rope/jogging in place
  • Running stairs/walking stairs
  • Running, jogging or walking uphill/running, jogging or walking downhill or on a flat
  • Cycling all-out effort/cycling lighter effort

Make sure to warm-up with 3-5 minutes of cardio.

Let us know what exercises your chose in comments.

Leave a Comment