I have to start out by saying, I love learning. Whether it be about my career, parenting or my passions, I want to be the best at what I do. I tell you this because I do not claim to be an expert, but I have read article after article educating myself so that I can be better. Most of this information will not be sourced because I cannot remember where I’ve attained all of it from, but there is so much out there that I will try and summarize for you.

Intervals are workouts that consist of alternating short bursts of intensity with longer intervals of lesser intensity. They are shorter workouts that get your heart rate high, but also practice bringing your heart rate back down.

These workouts are such a bang for your buck! If you are in a time crunch, this is for you. If you want to build your stamina while building muscle, this is for you. If you want to improve your pace, this is for you. If you want to improve your overall health, this is for you. Honestly, anybody who does anything related to fitness, intervals are for you. They can be done in so many different forms, and are such a great asset to any fitness routine.

You get the benefits of aerobic and anaerobic training, therefore improving your speed and endurance. The calorie burn is insane and it keeps burning for hours- you put such high demand on your muscles that they require extra energy to repair and build during the recovery phase. This causes you to keep burning those calories at a higher metabolic rate for the rest of your day. Halle always tells me that working out is making my heart big and strong, and she’s not entirely wrong. These interval burns are so great for your heart because they increase demand on blood vessels, improving flexibility and elasticity of arteries and veins. If your heart is more effective, your lungs will be more effective, you will be able to utilize your oxygen intake better.

“Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time. These benefits include lower body fat, heart rate and blood pressure”

These workouts feel like they fly by. They are easy to maintain because they are short and effective. The intensity releases endorphins that keep you coming back for more...

“Researchers have revealed that exercise-induced endorphin release in the brain depends on the intensity of the exercise. Endorphin release induced by exercise may be an important mechanism which affects exercise motivation and maintenance of regular physical activity.” -

Whether you’re a beginner or an expert, HIIT intervals can be incorporated into your routine to better you in your craft. Generally intervals are done at a 1:2 ratio- your high intensity interval is half the time of your recovery. For example, 30 seconds of intensity followed by 1 minute recovery repeated throughout your workout. All you need is 20-30 minutes to get a crazy burn. You can throw in some elevation to ramp up your difficulty as well.

Variety keeps your workouts interesting and more maintainable. I love creating different interval workouts and will be sharing them with you weekly. Follow along and feel the burn!

All my love,


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Hi, thanks for stopping by!

I am beyond excited to share this journey with you all. I appreciate any and all feedback. Let me know content wise what you would like to see more or less of. I am here to support, inform, empower and learn with you. Thanks again for joining me in this beautiful chaos that is motherhood, working, and fitness with balance; momma.runs.

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