Rosey’s Bikini Body Challenge – Day 6: Interval Running

Exercise 6: Interval Running

We’re half way into Rosey’s Bikini Body Challenge and you guys have been doing great. Don’t forget, this means you only have two more weeks to send us a before and after photo of yourself for your chance to win a beautiful L’Occitane gift basket – scroll below to see how!

Today Rosey tells us how to crank our running routine into high gear with Interval Running. Interval Running is very simple – make sure you stretch properly and do a 5-10 minute warm-up run or jog.  Then you can increase your speed – this will vary per person, but anything over 7.0 will do. Run at this increased speed for 1 minute then bring yourself back down to a slow run – for Rosey this was around 5.7.  Do this 10 times.

If you want to challenge yourself, or find this too easy, increase your pace and the time you spend running at the elevated pace, but always remember to come back down to a slower run for 1 minute in between.

The great thing about this exercise is that you can do it on a treadmill in your gym or outside on a path. Just remember if you hit the pavement this weekend, bring a watch to time yourself!


All workout gear provided courtesy of Nike.

Watch below to see Rosey demonstrate the exercise! And, of course, feel free to send her your questions and comments in the commenting section below.

Plus, enter for your chance to win a beauty gift basket from L’Occitane by sending a direct message to Rosey’s Facebook page with your before and after photos! See rules and regulations here.

Please Note: This is a supplemental routine that is designed to encourage women age 25-50 to take part in physical activity of some sort at least 3 – 5 days per week, as well as enjoy a healthy diet.



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