Last week was a lazy week for me in regards to workouts. Instead of skipping the whole week, RJ and I walk at least 1-2miles a day from Monday – Friday. Also, I concentrated on my eating habits for the week and made sure to stay on track. The results for last week was 5lbs lighter but I just lost the same 5lbs gained the prior weeks. So I’m back to the drawing board with trying to lose my last 9lbs.
During the week I was reading Experience Life Magazine and cross the article “The Shortest Mile Track Workout”. It’s a quick but intense workout within 20-30 minutes for beginners and 10-15 minutes for athletes. Since I’m always looking for a challenge Saturday morning I decided to try the workout. Here are the details of the workout.
Lap 1 – jog or walk the turns and go fast on the straights. For a short track complete the track by time: jog or walk for 30 seconds then sprint for 30 seconds, repeat for 3 minutes.
Lap 2 – Jog 100 meter then do 10 pushups: sprint 100 meters then do 10 crunches: jog 100 meters then do 10 prisoner squats: sprint 100 meters then do 10 squat thrusts.
Lap 3 – run 100 meters the jog up and down a flight of stairs (no stairs then do high knees for 30 seconds): sprint 50 meters then do 10 plyometric box jumps (no stairs I did squat jumps which is not mentioned in the article): sprint 50 meter then do walking lunges for 50 meters: jog 50 meters then 10 jumping jacks: 100 meters running but kicks.
Lap 4 – Wind down
Run 100 meters along the straightway staying short of a sprint: pump arms overhead as if punching the sky as you walk or jog 100 meters: side shuffle the length of the straightaway: pump arms overhead as you walk or jog around the final curve
This workout was intense and I love it. The plan is to incorporate this workout on the weekends when I can get to the track at 7am. Since I’m not sure the distance for 100 meters, I ran a quarter mile to switch between exercises which I found doing my research. Before taking on this workout please consult with your physician. Like I said it’s very intense. Unfortunately, I was unable to calculate calories burned because my heart monitor gave out. However, I can tell you I was drench in sweat. So go ahead and try something new and push yourself!