NICOLE | beginner fitness on Instagram: "In and out in under 30 minutes 😚💪🏼 Give this dumbbell only full body interval workout a go and lmk what you think 👏🏼 xx nicolemwinter #workoutsforwomen #fitnessgirlsmotivation #dumbbellworkout #dumbbellworkouts #beginnerworkout #fullbodyworkouts"
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Instagramnicolemwinter_
NICOLE | beginner fitness on Instagram: "In and out in under 30 minutes 😚💪🏼 Give this dumbbell only full body interval workout a go and lmk what you think 👏🏼 xx nicolemwinter
2,127 likes, 13 comments - nicolemwinter_ on March 24, 2025: "In and out in under 30 minutes 😚💪🏼 Give this dumbbell only full body interval workout a go and lmk what you think 👏🏼 xx nicolemwinter#workoutsforwomen #fitnessgirlsmotivation #dumbbellworkout #dumbbellworkouts #beginnerworkout #fullbodyworkouts".
163.8K viewsMar 25, 2025
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KA App by Katie Austin on Instagram: "NEW! 20 Minute Pilates x Strength Intervals 🔥 Welcome to a new full body workout! This interval workout is Pilates-inspired using light weights. I suggest between 2-5 lbs. Each move is 35 seconds with a 20 second rest. You're going to love this one! Get the full workout on The Katie Austin App! ✨"
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KA App by Katie Austin on Instagram: "NEW! 20 Minute Pilates x Strength Intervals 🔥 Welcome to a new full body workout! This interval workout is Pilates-inspired using light weights. I suggest between 2-5 lbs. Each move is 35 seconds with a 20 second rest. You're going to love this one! Get the full workout on The Katie Austin App! ✨"
Instagramka.app
1.6K viewsJul 7, 2025
Jules | Physical Therapist & Run Coach on Instagram: "Intervals for a sub-1:40 half marathon ↓ If you’re chasing a sub-1:40 half marathon, here are 3 interval structures that work really well: - 400m: 10-14 reps at 4:20-4:30/km (7:00-7:15/mi), 60-90 sec rest - 1k: 6-8 reps at 4:30-4:40/km (7:15-7:30/mi), 90-120 sec rest - 3k: 2-4 reps at 4:40-4:50/km (7:30-7:45/mi), 3-4 min rest Aim for 10-14k (6-8.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most peopl
0:07
Jules | Physical Therapist & Run Coach on Instagram: "Intervals for a sub-1:40 half marathon ↓ If you’re chasing a sub-1:40 half marathon, here are 3 interval structures that work really well: - 400m: 10-14 reps at 4:20-4:30/km (7:00-7:15/mi), 60-90 sec rest - 1k: 6-8 reps at 4:30-4:40/km (7:15-7:30/mi), 90-120 sec rest - 3k: 2-4 reps at 4:40-4:50/km (7:30-7:45/mi), 3-4 min rest Aim for 10-14k (6-8.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most peopl
Instagramjulessybfit
351.3K views7 months ago
Lotte van Leeuwen on Instagram: "INTERVAL TRAINING RUNNING WORKOUT 🏃🏻‍♀️🔥 Want to increase your speed? Try this interval training session! It helps you achieve any race pace💥 Warming up: -2km 5:10 Interval: -1km 4:10 -1km 5:00 6x Cooling down: -1km 5:20 = 15km total (don’t stop in between during the entire workout!) Important: add at least 1 interval workout per week to your training schedule for optimal results #running #run #workout #interval #hardlopen #marathon #training #dedication #mot
0:04
Lotte van Leeuwen on Instagram: "INTERVAL TRAINING RUNNING WORKOUT 🏃🏻‍♀️🔥 Want to increase your speed? Try this interval training session! It helps you achieve any race pace💥 Warming up: -2km 5:10 Interval: -1km 4:10 -1km 5:00 6x Cooling down: -1km 5:20 = 15km total (don’t stop in between during the entire workout!) Important: add at least 1 interval workout per week to your training schedule for optimal results #running #run #workout #interval #hardlopen #marathon #training #dedication #mot
Instagramlottleeuw
3.2M viewsJan 22, 2023
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KA App by Katie Austin on Instagram: "NEW! 20 Minute Pilates x Strength Intervals 🔥 Welcome to a new full body workout! This interval workout is Pilates-inspired using light weights. I suggest between 2-5 lbs. Each move is 35 seconds with a 20 second rest. You're going to love this one! Get the full workout on The Katie Austin App! ✨"
0:21
KA App by Katie Austin on Instagram: "NEW! 20 Minute Pilates x Strength Intervals 🔥 Welcome to a new full body workout! This interval workout is Pilates-inspired using light weights. I suggest between 2-5 lbs. Each move is 35 seconds with a 20 second rest. You're going to love this one! Get the full workout on The Katie Austin App! ✨"
1.6K viewsJul 7, 2025
Instagramka.app
Jules | Physical Therapist & Run Coach on Instagram: "Intervals for a sub-1:40 half marathon ↓ If you’re chasing a sub-1:40 half marathon, here are 3 interval structures that work really well: - 400m: 10-14 reps at 4:20-4:30/km (7:00-7:15/mi), 60-90 sec rest - 1k: 6-8 reps at 4:30-4:40/km (7:15-7:30/mi), 90-120 sec rest - 3k: 2-4 reps at 4:40-4:50/km (7:30-7:45/mi), 3-4 min rest Aim for 10-14k (6-8.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most peopl
0:07
Jules | Physical Therapist & Run Coach on Instagram: "Intervals for a sub-1:40 half marathon ↓ If you’re chasing a sub-1:40 half marathon, here are 3 interval structures that work really well: - 400m: 10-14 reps at 4:20-4:30/km (7:00-7:15/mi), 60-90 sec rest - 1k: 6-8 reps at 4:30-4:40/km (7:15-7:30/mi), 90-120 sec rest - 3k: 2-4 reps at 4:40-4:50/km (7:30-7:45/mi), 3-4 min rest Aim for 10-14k (6-8.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most peopl
351.3K views7 months ago
Instagramjulessybfit
Lotte van Leeuwen on Instagram: "INTERVAL TRAINING RUNNING WORKOUT 🏃🏻‍♀️🔥 Want to increase your speed? Try this interval training session! It helps you achieve any race pace💥 Warming up: -2km 5:10 Interval: -1km 4:10 -1km 5:00 6x Cooling down: -1km 5:20 = 15km total (don’t stop in between during the entire workout!) Important: add at least 1 interval workout per week to your training schedule for optimal results #running #run #workout #interval #hardlopen #marathon #training #dedication #mot
0:04
Lotte van Leeuwen on Instagram: "INTERVAL TRAINING RUNNING WORKOUT 🏃🏻‍♀️🔥 Want to increase your speed? Try this interval training session! It helps you achieve any race pace💥 Warming up: -2km 5:10 Interval: -1km 4:10 -1km 5:00 6x Cooling down: -1km 5:20 = 15km total (don’t stop in between during the entire workout!) Important: add at least 1 interval workout per week to your training schedule for optimal results #running #run #workout #interval #hardlopen #marathon #training #dedication #mot
3.2M viewsJan 22, 2023
Instagramlottleeuw
Anna Stålnacke 🇸🇪 on Instagram: "The toughest – but also the most FUN – intervals I’m doing right now 🥵🥳 🚶‍♀️ 10 min power walk 🏃‍♀️ 10 min intervals: 30 sec sprint (all out) + 30 sec rest x 10 🚶‍♀️ 10 min power walk 🔥 Abs finisher: ▪️ 4 x 10 ball knee tucks Circuit x 4: ▪️ 20 knee to elbow ▪️ 30 sec plank ▪️ 20 leg lifts 30 sec rest Save this and give it a go 💦 Even better with a workout buddy – you’re gonna need the hype 🤭 The goal is to sprint as fast as you possibly can each round
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Anna Stålnacke 🇸🇪 on Instagram: "The toughest – but also the most FUN – intervals I’m doing right now 🥵🥳 🚶‍♀️ 10 min power walk 🏃‍♀️ 10 min intervals: 30 sec sprint (all out) + 30 sec rest x 10 🚶‍♀️ 10 min power walk 🔥 Abs finisher: ▪️ 4 x 10 ball knee tucks Circuit x 4: ▪️ 20 knee to elbow ▪️ 30 sec plank ▪️ 20 leg lifts 30 sec rest Save this and give it a go 💦 Even better with a workout buddy – you’re gonna need the hype 🤭 The goal is to sprint as fast as you possibly can each round
58K views11 months ago
Instagramannastaalnacke
Marsha Dunkel | Track & Field | Running on Instagram: "INTERVALS are one of the best ways to build ENDURANCE while still running with quality and control. 💪🏼 The goal was to hold rhythm and composure as fatigue built up, training my body to recover faster between efforts. Sessions like this lay the groundwork for stronger, more efficient running in the next phase of training. Do you train intervals YES or NO? #running #training #intervals #sports"
Marsha Dunkel | Track & Field | Running on Instagram: "INTERVALS are one of the best ways to build ENDURANCE while still running with quality and control. 💪🏼 The goal was to hold rhythm and composure as fatigue built up, training my body to recover faster between efforts. Sessions like this lay the groundwork for stronger, more efficient running in the next phase of training. Do you train intervals YES or NO? #running #training #intervals #sports"
986.8K views10 months ago
Instagrammarsha_du_
Jocelyn Wittstein on Instagram: "Sprint interval training is a type of exercise that involves short burst of near maximal effort with longer periods of rest in between for example, 30 seconds of max effort with a 2 minute recovery, repeat 8 times. You can achieve short bursts of elevation in heart rate through various forms of movement many of which you can do at home without equipment, near your home if you have access to a hill or with certain types of how exercise equipment. Sprint interval t
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Jocelyn Wittstein on Instagram: "Sprint interval training is a type of exercise that involves short burst of near maximal effort with longer periods of rest in between for example, 30 seconds of max effort with a 2 minute recovery, repeat 8 times. You can achieve short bursts of elevation in heart rate through various forms of movement many of which you can do at home without equipment, near your home if you have access to a hill or with certain types of how exercise equipment. Sprint interval t
57.1K views7 months ago
Instagramjocelyn_wittstein_md
Mason Jordan | Online Run Coach on Instagram: "Intervals vs. Tempos…❓❓❓ Which One’s Better? The Real Answer (and How to Use Both) 👇 Stop asking which is better, they do different jobs. Skipping one is why you’re stuck at the same pace every race. ✅ Intervals = VO2 max, speed, mental toughness. Push well past goal pace with recoveries to repeat it. Think 400s, 800s, 1Ks. They teach you to run faster than race pace, so race pace feels sustainable. ✅ Tempos = Lactate threshold, sustained effort, l
Mason Jordan | Online Run Coach on Instagram: "Intervals vs. Tempos…❓❓❓ Which One’s Better? The Real Answer (and How to Use Both) 👇 Stop asking which is better, they do different jobs. Skipping one is why you’re stuck at the same pace every race. ✅ Intervals = VO2 max, speed, mental toughness. Push well past goal pace with recoveries to repeat it. Think 400s, 800s, 1Ks. They teach you to run faster than race pace, so race pace feels sustainable. ✅ Tempos = Lactate threshold, sustained effort, l
347K viewsJul 9, 2025
Instagrammason.adonis
0:06
Jules | Physical Therapist & Run Coach on Instagram: "Intervals for half marathons ↓ Most runners think intervals = always short, near-max sprints. They smash 200–400m reps at RPE 9–10, thinking this is the key to getting faster for their half marathon. Sure, these short intervals do improve mechanics, turnover, and top-end speed. But… - They don’t directly improve your lactate threshold or aerobic endurance. - They aren’t specific to the pace you need to sustain for 21k (or 42k). - They place h
501.2K viewsJul 15, 2025
Instagramjulessybfit
0:58
Mason Jordan | Online Run Coach on Instagram: "Intervals vs. Tempos…❓❓❓ Which One’s Better? The Real Answer (and How to Use Both) 👇 Stop asking which is better, they do different jobs. Skipping one is why you’re stuck at the same pace every race. ✅ Intervals = VO2 max, speed, mental toughness. Push well past goal pace with recoveries to repeat it. Think 400s, 800s, 1Ks. They teach you to run faster than race pace, so race pace feels sustainable. ✅ Tempos = Lactate threshold, sustained effort, l
320.4K viewsJul 29, 2025
Instagrammason.adonis
0:06
Jules | Physical Therapist & Run Coach on Instagram: "Intervals to crush a 10k PR↓ If you’re looking to enhance your 10k performance, incorporating interval training can be an effective strategy. Intervals are essential for developing speed, endurance, and the ability to maintain your target pace when it counts. Here are 3 types of intervals I recommend incorporating into your speed sessions, tailored to common 10k time goals, with pace guidelines in min/km. Don’t expect to hit these paces exact
1M viewsOct 8, 2024
Instagramjulessybfit
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Shannon | Lady Warrior- NASM CPT + Menopause and Nutrition coach on Instagram: "Why Sprint Intervals Beat Long Walks for Menopause Belly Fat 🔥 If you’re walking every day and still battling belly fat, here’s what your body’s telling you: 👉 It’s time to sprint. Here’s WHY sprint intervals (just 2–3x/week!) are better for reducing visceral fat, especially in menopause 👇 1. They improve insulin sensitivity Estrogen drops = more insulin resistance = more belly fat. Sprint intervals help your musc
6.7K views7 months ago
Instagramshannon_ladywarrior
0:06
Jules | Physical Therapist & Run Coach on Instagram: "Intervals for a sub20 min 5k↓ If you’re serious about breaking the 20-minute barrier for a 5k, intervals are a game-changer. They build speed, endurance, and the ability to hold your pace when it matters most. Here are 3 interval sessions I’ve used to achieve my first sub-20min 5k: - 8-12x 400m intervals at 3:30-3:45min/km, with 60-90 second rest. - 5-8x 800m intervals at 3:45-3:55min/km, with 90-120 seconds rest. - 3-5x 1k at 3:50-4:00min/km
3.3M viewsSep 24, 2024
Instagramjulessybfit
Bobby Cound | Online Coach on Instagram: "The splits ↓ This is how I’d recommend you break up your hybrid training as someone with a 642kg total and a sub-19 5k 💪 ✅ 5 session hybrid split Day 1: Full-Body Strength (Squat-focus) Day 2: Intervals/Threshold Run Day 3: Full-Body Strength (Bench-Focus) Day 4: Rest / Mobility Day 5: Full-Body Strength (Deadlift-Focus) Day 6: Long Run Day 7: Rest ✅ 7 session hybrid split Day 1: Full-Body Strength (Squat-focus) Day 2: Intervals/Threshold Run + Upper St
192.3K views7 months ago
Instagrambobbycoundfit
0:56
allie bennett on Instagram: "kpop demon hunters interval workout 💫🧚‍♀️🎤 playlists are up on spotify & apple music! direct spotify and apple music profile links are in my linktree, use my speeds as ✨suggestions✨ bc i’m 5’9, use any incline you want if you’re on the tread, & let me know who you wanna see next!! #kpopdemonhunters #treadmillstrut #intervalworkout #workoutplaylist #running #youcanrun #slowrunner #walking #cardio #gymmotivation #spotify #kpop #netflix"
117.2K views11 months ago
Instagramalliehbennett
0:15
Running PEAK on Instagram: "@milimanirunners 5x1600m workout | Pace of 2’48-2’50/K 🔥 🎥: @milimanirunners in collab w/ @running_peak . . . . #running #intervals #workout"
328.8K viewsNov 21, 2023
Instagramrunning_peak
0:58
Mason Jordan | Run & Strength Coach on Instagram: "Intervals vs. Tempos…❓❓❓ Which One’s Better? The Real Answer (and How to Use Both) 👇 Stop asking which is better, they do different jobs. Skipping one is why you’re stuck at the same pace every race. ✅ Intervals = VO2 max, speed, mental toughness. Push well past goal pace with recoveries to repeat it. Think 400s, 800s, 1Ks. They teach you to run faster than race pace, so race pace feels sustainable. ✅ Tempos = Lactate threshold, sustained effor
46.5K viewsAug 7, 2025
Instagrammason.adonis
0:10
Dylan Shannon on Instagram: "Running interval workout 🔥💨 Work to rest ratio of 1 to 2 for each interval. Run each at a 75% sprint speed, so not a full out sprint but a decently hard pace that can be maintained throughout. Find distance on first rep for each set and try to maintain that pace for all those reps at that time. For example if you get 330 meters in 60 seconds try to hit that for all 4 reps at that time. Get some good quality meters, give it a shot! #fitness #gym #workout #fitnessmot
210.4K viewsAug 4, 2024
Instagram_dylanshannon
0:06
Ogu | Endurance Athlete | Running Coach on Instagram: "Progress doesn’t come from: the perfect training plan more intervals training harder What actually matters: 1️⃣ Consistent volume Not peaking for a few good weeks, but showing up month after month without interruptions. That’s where endurance is built. 2️⃣ Training easy enough to sustain that volume Most runners train just a bit too hard. It feels productive in the moment, but it limits how much they can actually handle long-term. 3️⃣ Recove
4.1K views6 months ago
Instagramrunning.ogu
0:56
Power Plate on Instagram: "Professional personal trainer @bishops_gym guides us through a dynamic interval workout that blends the Power Plate MOVE with the REV for a highly effective training combination. 💪 The MOVE can help activate more muscle fibers, improve stability and increase circulation during the strength-focused segments, while the REV provides a powerful cardio interval that raises oxygen demand and challenges your conditioning in a short burst. Together, they create a balanced, ti
2.4K views7 months ago
Instagrampowerplateusa
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