Tweet Request

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March 22, 2011 by Danielle

I’m back by request!

This morning, I received a tweet from @NicoleTonesItUp asking to post the interval workout I did yesterday, so here it is!  It’s an oldie but a goodie from an October 2008 Shape magazine.  I found it by digging through my workout book, which I’ve been compiling for about three years now.  You can learn about making your own workout book here.

The great thing about this workout is you can do it with any form of cardio; running, ellipticalling, biking, swimming…you name it!  It’s based on “Rate of Perecieved Exertion“, where a 1 is sitting at your desk and a 10 is running like you stole something–not that I encourage that kind of behavior. As long as you’re honest with yourself and really pushing it, get ready for a great workout!

After cooling down, I did a great medicine ball workout from Women’s Health Magazine, which you can download here 🙂

If you have any requests, questions or just love Twitter, follow me @DanielleWolfe.


What To Do Rate of Perceived Exertion (1-10)
0-5 Warm up easy 3-4
5-10 Increase to moderate intensity 5
10-12 Increase speed to a brisk pace 7
12-13 Maintain pace and increase resistance 8-9
13-15 Recover at moderate intensity 5
15-30 Repeat minutes 10-15 three times 5-9
30-32 Increase resistance to somewhat hard 7
32-33 Increase resistance to hard 8
33-34 Increase resistance to very hard 9
34-35 Recover easy 5
35-40 Repeat minutes 30-35 once 5-9
40-45 Gradually cool down 5

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