30-60-90 - Mixed Interval Training Workout

Treadmill
Treadmill. Spencer Platt / Staff / Getty Images

This mixed interval workout is a type of high-intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout.

For this workout, you'll cycle through three levels of intensity during your work sets. The levels are: very hard (e.g., Level 9 perceived exertion), moderately hard (e.g., Level 8) and somewhat hard (e.g., Level 7).

 

What You Need for the Mixed Interval Training Workout

You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity.You can use a treadmill or stationary cycle. Outdoors, you can run or bike and vary your speed to change the intensity at each interval.

Be sure that you have a water bottle with you as this is a long workout and you should be taking a drink approximately at the end of each interval block. Drink whenever you are thirsty as well, and take a good drink of water at the end of the workout.

30-60-90 Mixed Interval Training

TimeIntensity/SpeedPerceived Exertion
5 min.Warm up at an easy to moderate pace4 - 5
5 min.Baseline: Increase the speed gradually to slightly harder than comfortable5
 Mixed Interval Block 1 
30 secondsIncrease your pace or resistance to work all out9
30 secondsReduce the speed to a comfortable pace to fully recover4 - 5
60 seconds Increase your pace or resistance to work very hard8
60 secondsReduce the speed to a comfortable pace to fully recover4 - 5
90 secondsIncrease the pace or resistance to work at a moderate-hard pace7
90 secondsReduce the speed to a comfortable pace to fully recover4 - 5
 Mixed Interval Block 2 
90 secondsIncrease the pace or resistance to work at a moderate-hard pace7
90 secondsReduce the speed to a comfortable pace to fully recover4 - 5
60 seconds Increase your pace/resistance to work very hard8
60 secondsReduce the speed to a comfortable pace to fully recover4 - 5
30 secondsIncrease your pace or resistance to work all out9
30 secondsReduce the speed to a comfortable pace to fully recover4 - 5
 Mixed Interval Block 3 
30 secondsIncrease your pace/resistance to work all out9
30 secondsReduce your speed to a comfortable pace to fully recover4 - 5
60 seconds Increase your pace/resistance to work very hard8
60 secondsReduce your speed to a comfortable pace to fully recover4 - 5
90 secondsIncrease the pace or resistance to work at a moderate-hard pace7
90 secondsReduce speed to a comfortable pace to fully recover4 - 5
 Mixed Interval Block 4 
90 secondsIncrease the pace or resistance to work at a moderate to hard pace7
90 secondsReduce your speed to a comfortable pace to fully recover4 - 5
60 seconds Increase your pace or resistance to work very hard8
60 secondsReduce your speed to a comfortable pace to fully recover4 - 5
30 secondsIncrease your pace or resistance to work all out9
30 secondsReduce your speed to a comfortable pace to fully recover4 - 5
 Cool Down 
5 minCool down at an easy pace3 - 4
Total:

39 Minutes

 

This is a high-intensity workout that may not be suitable for beginners. Be sure to consult your doctor before starting an exercise program, especially if you have a chronic condition or health concerns.

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