10 Minute Cardio Interval Workout

Are you ready for a good cardio workout?

You don't have a lot of time in your day, huh?

It's sometimes hard to set aside a little time to get some exercise, so I made a short cardio routine for you to do. If you read my last cardio blog, you should recognize the setup.

This interval workout will only take you 10 minutes to do: You'll have 4 minutes of intervals, a 2 minute rest and then 4 more minutes of intervals.

Now don't think I just come up with these workouts and haven't tried them myself; I actually did this one on Saturday (7/7/07).

Set Up of The Workout

Alright here's the basic idea.

You'll want to warm up first so you don't risk any injuries. I'll usually do a minute on my speed bag, then a minute of jumping rope and then it's a 1/4 mile walk to where I like to start my runs (to ensure it's on the flat).

So here's the structure:

  • Warm up (do whatever you want, just don't walk a mile or something drastic)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 2 minute rest (you can just stand or walk really slow)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)
  • 20 second walk
  • 10 second sprint (or run)

Ok, I know that looks like a lot to absorb, but I wanted you to see exactly how it's laid out. So, you'll warm up and then do your 4 minutes of intervals, which is: 20 seconds of walking and 10 seconds of sprinting or running (alternated back and forth).

Make sure that you start out with your 20 second walk each time so that you can finish the intervals with a sprint or run. Then you'll have a 2 minute rest; you can just stand in place or walk really slow if you want.

And to finish it up you'll just do the 4 minutes of intervals over again the same way you did before; finishing up with the sprint/run interval. It's pretty simple and it'll only take you 10 minutes to do. But don't think this isn't going to work you hard; I bet you'll be breathing heavy at the end. When I did it, I went a little over 3/4 of a mile with just both of the interval sections added together (not including the 2 min rest), so you'll cover some distance.

If you want to do it on a treadmill or a bike, then you have it easy; the timer is right in front of you. If you want to run outside like I did, then it might be a hassle for you to be looking at your watch all the time. So, you can do what I did; make a song for this workout, so you know when to run and when to walk. It's a lot easier to put on your mp3 player and just listen for your cue to run than it is to be sprinting and trying to look at your watch.

So pick out three songs, one that's soft and easy listening for your walking intervals, one that's more hardcore and upbeat for your sprinting intervals and one that's relaxing and soft for your rest. Now you're going to want to use software like MP3Cutter to chop your songs into pieces for the intervals.

You'll want to cut your first song, the easy listening one, into 20 second sections. Make sure these songs start right at the music and there's not a big pause at the beginning. Then you'll want to cut your more hardcore song into 10 second sections. You'll need the first 8 sections of both of those songs. Now just piece it together (20, 10, 20, 10, and so on) and then merge the files into one.

Then take your last song and just cut off the end so it's a 2 minute song. Now you'll want to piece it all together. Take your interval part you just made and put it first, then add in your 2 minute song and then add the interval part again to the end. Now merge this all together into a 10 minute song.

Now go try this workout out and try telling me that you can't get a good workout in 10 minutes, I dare you! Let me know how you liked it.

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How'd You Like This Workout? 8 comments

farhad 8 years ago

Excellent article. And truly wonderful idea of that mp3 song :) Loved it.


lifestar profile image

lifestar 8 years ago from New York

Great routine. You really can get your dose of cardio in ten minutes. Agreed with farhad, the 3 song concept is really cool. It's a great way to create you're own custom themed workout. I actually have a little experience with audio production, so this was a snap thanks for the advice. It would be great for non techies to have some sort of online app that was specifically dedicated to quikly and easily making your own workout tracks for your daily routines.

I just joined hubpages yesterday. Checkout my articles on P90X. It's a really awsome program, but I warn you it's no walk in the park...hehe ;)

http://hubpages.com/@lifestar


workout schedule 6 years ago from http://workoutschedule.org/

Interval training definatly makes a big a big difference - although it is tough way to exercise but it does get results


Bendo13 profile image

Bendo13 6 years ago from Colorado Springs, Colorado Author

Yep, a lot of people sway away from things because they're a little difficult.. but easy doesn't breed results! These aren't too hard and it's a quick workout!


kimhanna profile image

kimhanna 6 years ago

Good information, mate.. intervals are crazy for fitness!


Bendo13 profile image

Bendo13 6 years ago from Colorado Springs, Colorado Author

I agree Kim, never forget to add them to your workouts, especially if you aim to lose weight!


TheMMAZone profile image

TheMMAZone 6 years ago from Kansas

very good job on give specific instructions on the workout. i will try this out!


Bendo13 profile image

Bendo13 6 years ago from Colorado Springs, Colorado Author

Let me know how it goes TheMMAZone!

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