Interval training can be more fun than simply performing 20-45 minutes of light to moderate intensity exercise. Below are some workout templates that can be modified and used for any piece of equipment (treadmill running/walking, bicycling, elliptical, etc.) The article was written by Vince McConnell and you can read the basis behind these workouts here: http://www.dolfzine.com/page483.htm.

I've posted the workouts below, and also here is a warning/advisory.

WARNING
Do not attempt VICI, or any high-intensity cardio, unless you are in good condition. If you have any doubt regarding this issue, consult with a qualified health care professional. Though these workouts are fine for most individuals and help promote cardiovascular proficiency, VICI workouts are demanding. If you have cardiac and/or vascular problems, VICI-type exercise programs will find them!


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The Workouts


These workouts were designed for professional and collegiate athletes and bodybuilders but can be utilized by anyone to assist in their goals of a leaner physique and stronger cardiovascular system.

Intensity levels graded on a 1-10 scale (i.e. #1 very easy, #5 moderate,#10 maximum sprint).

No matter which exercise(s) you choose (i.e. bike, running, treadmill, stepper, stairs, kettlebell, etc.), the principles remain the same. When performing an exercise without a specific method (i.e. control panel, tension adjustment) of regulating intensity, use 'perceived exertion rate' to determine your level of intensity. The more you practice this method the more proficient you will become. Remember: Variation is the key. Follow in purpose, proficiency and precision, not "perfection"!


ONE:

30min. total (for "aerobic purists" & calorie-burning emphasis; though greater risk to muscle size)

5min. (prep stage) #1 - #5
20min. (10 intervals) 30sec.#7/90sec.#5
5min. (warm-down) #5 - #3
TWO:

25min. total (Elite Workout. Put your thinking cap on!)

3min. (prep stage) #1 - #5
9min. (intervals) 30sec. #6/ 60sec. #5, 30sec. #7/60sec. #6, 30sec. #8/60sec. #7,60sec. #6/30sec. #5, 60sec. #7/ 30sec. #6, 60sec. #8/30sec. #7
1min. (steady pace) #6
9min. 45sec. (intervals) 20sec. #8/10sec. #6, 20sec. #9/10sec.#7, 20sec. #10/10sec. #8,30sec. #8/30sec. #6, 30sec. #9/30sec.#6, 30sec. #10/30sec. #6,40sec. #7/20sec. #6, 40sec. #8/20sec. #6, 40sec. #9/20sec. #6,15sec. #10/30sec. #8, 15sec. #10/30sec. #8, 15sec #10/30sec. #8
3min. 15sec. (warm-down) #5-#3
THREE:

21min. total (Up & Down The Mountain)

3min. (prep stage) #1-#5
7min. (intervals) Ascend in density each minute: 15sec. #9/45sec. #6, 20sec. #9/40sec. #6, 25sec. #9/35sec. #6, 30sec. #9/30sec. #6, 35sec. #9/25sec. #6, 40sec. #9/20sec. #6, 45sec. #9/15sec. #6
1min. (steady pace) #8
7min. (intervals) Descend in density each minute: 45sec. #9/15sec. #6,40sec. #9/20sec. #6, 35sec. #9/25sec. #6, 30sec. #9/30sec. #6, 25sec. #9/35sec. #6, 20sec. #9/40sec. #6, 15sec. #9/45sec. #6
3min. (warm-down) #5-#3
FOUR:

20min. total (Excellent, steady-paced VICI that's not too demanding. When residual fatigue is present and more recovery is needed)

5min. (prep stage) #1-#5
10min. (10 intervals) 30sec.#7/ 30sec. #5
5min. (warm-down) #5-#3
FIVE:

15min. total (Shorter than #4 but with higher density;more demanding!)

3min. (prep stage) #1-#5
4min. (8 intervals) 20sec. #8/ 10sec. #6
1min. (steady pace) #7
4min. (8 intervals) 20sec. #9/10sec. #7
3min. (warm-down) #6-#3
SIX:

12min. total (V.I.C.I at its purest; powerful & time-efficient!)

3min. (prep stage) #1-#5
2min. (intervals) 20sec. #8/10sec. #6
2min. (intervals) 20sec. #9/10sec. #7
2min. (intervals) 20sec. #10/10sec. #8
3min. (warm-down) #6-#3
SEVEN:

9min. total (Ideal for "aerobic detesters". For those really challenged in attention span and still want VICI benefits. You are done before you can think about how much you hate it!)

3min. (prep stage) #1-#5
3min. (intervals) 20sec. #9/ 10sec. #7
3min. (warm-down) #5-#3
EIGHT:

10min. total (Advanced; post-training workout; ideal immediately following strength training.)

1min. (prep stage) #5·
2min. (intervals) 20sec. #8/ 10sec. #6
2min. (intervals) 20sec. #9/ 10sec. #7
2min. (intervals) 20sec. #10/10sec. #8
3min. (warm-down) #5-#3
NINE:

16min. total (Staggered-Intensity Intervals)

3min. (prep stage) #1-#5
1min. (steady-pace) #6
4min. (intervals) 20sec. #7/20sec. #6, 20sec. #9/ 20sec. #6,20sec. #7/20sec. #6, 20sec. #9/20sec. #6, 20sec. #7/20sec. #6, 20sec. #9/20sec. #6
1min. (steady-pace) #7
4min. (intervals) 20sec. #8/10sec. #7, 20sec. #10/10sec.#7, 20sec. #8/10sec. #7, 20sec.#10/10sec. #7, 20sec. #8/10sec. #7, 20sec. #10/10sec. #7, 20sec. #8/10sec. #7, 20sec. #10/10sec. #7
3min. (warm-down) #5-#3

TEN:

20min. total (Staggered-Density Intervals)

3min. (prep stage) #1-#5
1min. (steady-pace) #6
6min. (intervals) 20sec. #8/40sec. #6, 40sec. #8/20sec. #6, 20sec. #8/40sec. #6,40sec. #8/20sec. #6, 20sec. #8/40sec. #6, 40sec. #8/20sec. #6
1min. (steady-pace) #7
6min. (intervals) 15sec. #9/45sec. #7, 30sec. #9/30sec. #7, 15sec. #9/45sec. #7,30sec. #9/30sec. #7, 15sec. #9/45sec. #7, 30sec. #9/30sec. #7
3min. (warm-down) #5-#3
Tips for a Better Workout

Write these individual workouts on an index card and take it to the gym so that you can refer to it as needed.

Remember that these designed workouts are simply "templates" to build from.

Stay with the workouts as described until you are oriented to the protocol.

You can eventually design your own workouts as well as perform your VICI workouts "freestyle" (meaning that you'll implement "sprints" instinctively).

Vince
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VINCE McCONNELL, CEO of ETERNALLY TRANSFORMED FITNESS, is a fitness, trainer, fitness conditioning coach and hypnotherapist. He is also a writer and speaker on fitness and strength training. For more info, go to www.etfitness.com or write him at vince@etfitness.com