Speed Switch-Up — You’ve probably heard the expression “speed kills,” but, in the gym, speed can take your training to the next level. Mauro suggests speed intervals as a time saver (Less time at the gym? Yes, please!) and as a way to take full advantage of afterburn, when your metabolism remains high longer, allowing you to burn more calories throughout the day.

Watching the Olympics might inspire you to go Superman-fast, but Mario stresses that you should never overdo it when it comes to speed. Start with 20 to 30 minutes of speed intervals, with enough rest in between intervals to allow for you to complete the next one.

Beginner Speed Trial: 20-30 min. Start with a treadmill speed about 2 to 3 mph above your standard jogging pace.  Aim to sprint 20 seconds, using the remainder of the minute to keep moving at a resting speed.  If you need more recovery time, take it! Try to work up to 20 sprints in the 20 minute time frame.  Once this is easy, increase the time or speed of the sprints, but never both at the same time.  

Intermediate Speed Trial: 30-40 min.  Start with a treadmill speed of 3 to 4 mph above your standard jogging pace.  Start with a 1:1 ratio of sprint to rest, keep the sprint time standard, but gradually decrease the rest time as you can (but again, take more rest if you need it). Tally the number of sprints you got through during the workout and try to beat your number with each workout.  Once this is easy, increase your sprint speed, or sprint time.

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