Interval Jogging Workout

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What is interval jogging, you ask?

It’s a HIIT-style workout, but for jogging. Instead of running continuously in the same rhythm for miles or hours at a constant heart rate, we make it harder (and more efficient for fat burn and resistance building) by bringing your heart rate up and then lowering it, alternatively. Works like magic to shock your body, get it out of its comfort zone and therefore increasing metabolism and not developing a plateau.

Warm-up (5 mins)

  • basic stretching of knee and Achillean tendons, hips and calfs
  • easy run with different techniques: knee up, knee to the bottom, skipping, etc.

Intervals (20 mins)

Alternate rest time with go time

Interval 1

  • Time: 10 mins
  • Sets/Repeats: 5
  • Go time: 1 min
  • Rest time: 1 min

Interval 2

  • Time: 10 mins
  • Sets/Repeats: 5
  • Go time: 1:30 mins
  • Rest time: 30 secs

Mat work (10 mins)


  • Basic crunches (30 reps)
  • Crunches with knee at 90 degrees (30 reps)
  • Crunches with legs up (until complete fail)
  • Side plank with hip raise on each side (until complete fail)

Cool-down (10 mins)

  • Yoga-style stretch: stretching of calfs, quads, hams and glutes (love the last ones)