Quarter Mile Interval Training
Distance 0-0.25 miles
Walk for warm up about 2 minutes than a base pace
try 5.7-6 mph
Distance 0.25-0.5 miles
Sprint for a 1/4 mile
try 6.5mph
Distance 0.5-0.75 miles
Add 0.1-0.3mph to your starting pace
try 5.8-6.3 mph
Distance 0.75-1 mile
sprint for 1/4 mile
Add 0.1-0.3 mph to your first sprint
try 6.6-6.8mph
Distance 1-1.25 miles
Add 0.1-0.3mph to the last ‘rest’
try 5.9-6.6mph
Distance 1.25-1.5 miles
spring for 1/4 mile
Add 0.1-03mph to your second sprint
try 6.7-7.1mph
and so on…
Continue for at least 3 miles!
50 minutes elliptical
Arm Workout 3 times through:
Bench Press 15 lbs weight x15
Bench Flys 15 lbs x 15
Bicep Curls 15lbs x15
Side to side dips with 15 lbs x 15 each side
20-30 full sit ups on include
Running interval training for 4 miles
Kayla Itsines Week 3 Arms & Abs
Treadmill interval training for 3 miles
As I said on Insta Stories, I changed the mph and incline with each minute because I was short on time and wanted a quick but efficient workout. Plus, this makes sure I never get bored!
Day Off
Kayla Itsines Week 3 Total Body
35 minutes elliptical
I switched up the order and did Kayla first and cardio second. My legs were Jell-O.


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