Get RIPPED!® Audio Workout Download: Speed Demon

Fitness Level:  All fitness levels can enjoy this workout.  Please modify to suit your fitness needs.

What you need:  Treadmill, iPod or mp3 player, running shoes and your water bottle.

Description:  Enjoy a 30-minute cardio workout matched to amazing, high energy music that will leave you energized and burning fat all day long!  This workout consists of three challenges that will get your heart rate up and challenge your endurance.  The first two challenges will test your limits on an incline.  Each consists of five rounds of 30 seconds of work followed by 30 seconds of active recovery.  The first challenge takes you up a steep hill at a slower pace and the second takes you up a moderate hill at a faster pace.  To bring it home, we test your speed and endurance with eight rounds of 20 second sprints with 10 seconds in between each.  We finish off with a nice cool down.

This workout will have you working primarily in zones 3-5.  You should find yourself in zone 3 during the active recovery sections and a zone 4-5 when you increase the incline and speed for the various challenges.  When you are in zone 3, it should feel like a 5-7/10 in terms of difficulty.  When you are up in zones 4 and 5; you’ll be feeling like you are working at a 7-10/10.

All fitness levels can enjoy this workout.  The speeds and inclines recommended in the recording are baselines and can be modified to suit your individual needs.  As your fitness level improves, you’ll be able to challenge yourself with more speed and a greater incline. The goal is to have fun and get a great workout so please listen to your body!