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Add High Intensity Bursts To Your Workouts


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When you hit a plateau in your weight loss, try adding a few higher intensity bursts or intervals to your cardio workouts. This elevates your heart rate, makes you work harder and burns more calories to help shock your body and jump start your weight loss again!

During your normal cardio workout, exercise at your usual intensity level. A few times during your workout, bump it up for 10-60 seconds, by going faster, harder or against heavier resistance or incline. Then bring the intensity back down as long as you need to in order to recover and try again.
- Submitted by COACH_NICOLE 3/24/2010 in Breaking a Plateau | 30 Comments
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Member Comments

CHAOTIC-KITTY 3/25/2010 5:13:00 PM

    this is so true! it worked for me. i was stuck... and, i upped my time & elevation on the treadmill... sweat a lot more than i *was* and i started losing again! :) *awesome*
MOXIE22 4/3/2010 10:05:00 AM

    I'd read this in one of the health blogs and gave it a try. It worked for me too. I found out that the "fitter" I get the harder I have to work to keep my heart rate up.
FRENCHTOSD 5/10/2010 11:59:00 AM

    I'm going to try this as well. I have been at a plateau for months now. It's time to bust through!
SALLYSEAGULL1 3/25/2010 3:09:00 PM

    I have just started adding running spurts into my treadmill (fast) walking. I can do no more than a minute at a time but it really does seem to work.
DAISY2203 5/7/2010 7:07:00 PM

    Great secret!! I am begining to start this in my workouts so I can keep loseing! Thank you for the reminder and encouragment.
GOLIONS 3/26/2010 8:58:00 AM

    I have recently started to incorporate this into my workouts. I found free HITT podcasts to download to my ipod.
DJHEILMANN 3/24/2010 11:57:00 AM

    I love this one!
VALWKOUTGAL 8/5/2014 8:24:00 PM

    Gonna try this tonight. I'm going to modify a Leslie Sansone workout...most likely her "Walk & Jog" workout and see how that works out. I am SO VERY WEARY of gaining and losing the same 2.50 lbs!!! emoticon
2BDYNAMIC 2/7/2014 10:05:00 AM

    emoticon .... all the stats supports this! emoticon
2BDYNAMIC 8/4/2012 7:45:00 PM

    I keep reading this is what all the 'authorities' have been saying for quite some time ........ I find the 'ho-hum' routine keeps you right there ..... same-o .... same-o ....... Kick it up!! yeah!
DAWNEDONU 3/10/2012 1:31:00 AM

    Interval training is a great way to get thru a plateau. Thirty minutes is all you need once or twice a week if you haven't done it before. Elliptical trainers are good and some have an interval program. A 3-5 minute warm up followed by one minute intense (either speed, resistance) then one minute recovery. You will DEFINITELY feel this and should notice it within a few days. You can vary the intervals by pyramiding: warm up then pyramid up with 30 seconds intense/30 recovery, 45 seconds intense/45 recovery, 60 seconds intense60 recovery, 90 seconds intense/90 recovery, the go back down. Do this 2-3 times and the cool down.
The key is to constantly change your workouts. Also varying your daily caloric intake, while maintaining the same weekly caloric intake, prevents your body from getting accustomed to the status quo. Good luck... Keep moving and know you're worth it! emoticon
NAN111 3/8/2011 4:08:00 PM

    makes it go faster and helps w/ endurance too! Thanks for the reminder
ANNABELLE1957 11/29/2010 4:37:00 AM

    awesome will try it emoticon
XME501 11/13/2010 10:08:00 AM

    I find that when I am tired at night - "too tired to exercise" - if I walk a mile with Leslie, I sleep better and am much more refreshed the next morning. These little bursts might just be the thing I need to help motivate me!!
Thanks, Nicole,
SUSIEQ1017 10/21/2010 10:38:00 PM

    emoticon so much for this suggestion. I've been at the same weight for 3 weeks, so I will be trying this starting today. emoticon
01NANA01 10/20/2010 2:49:00 PM

01NANA01 10/20/2010 2:49:00 PM

COLLEGEGAL28 9/23/2010 10:31:00 AM

    I did this today on the trendmill and it really does work!!
NORASPAT 9/6/2010 10:04:00 PM

    I thought this might do it I just did it today I ran as much as i could and then went back to walking. It's worth a try
CLWALDRO 8/10/2010 7:25:00 PM

    I just tried this today so I am interested to see how well it works emoticon
LORETTAH3 5/21/2010 5:05:00 PM

    this is great i'm going to try this I know it will work . Thank you all. I have faith, and God help.
KSCARPETTA2 4/21/2010 10:25:00 AM

    This REALLY works! Give it a try!
GETFITTER7 4/15/2010 9:46:00 PM

    This is a duable..bumping up a little in the workout routine. I will have to remember this when I plateau. It seems an easy fix. Thanks Nicole
WINTERWINGS 4/13/2010 6:15:00 PM

    I'm not really able to do anything *at speed* but I use a hill program on the treadmill and I just started ending my workout with a few minutes of rowing. Now *that* is a shock!
SLONEY11 4/9/2010 6:42:00 PM

    Thanks for your help I really needed it today. emoticon
VAPERCHICK 4/9/2010 12:55:00 PM

    I'm going to try this today, because I've been stuck bouncing between the 3 same pounds for 3 weeks now! Hope it works!!
JANNISH 4/4/2010 6:46:00 AM

    I've started doing this to. It actually makes the time on the treadmill go faster for me. It throws some challenge into it.
MURPHY481 3/26/2010 8:52:00 AM

    This is a tip that my personal trainer suggested as well. I had hit a plateau. I need to measure, track and add intensity as well. Thanks for the great suggestion.
MORGANS01 3/25/2010 2:13:00 PM

    this has worked in the past for me also, this is a very good tip.
ABC-MOM 3/25/2010 2:04:00 PM

    I will give this a try

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