Best workout for 2013

Hi Everyone! Hope you have been enjoying the New Year. As of 2013, I have been like the rest of society and I am trying to get in the best shape I can. I have increased my mileage from 3 miles to 3.6 and I have made my workouts more intense. If you are up for the challenge, follow this workout!

In my first posting, I showed an example interval workout, but I wanted to show another one and give more details about this workout. Interval training or HIIT (High intensity interval training), is a shorter workout that is more intense and burns more calories. I currently do HIIT 3 days a week (M,W,F) and then a light jog/walk/run 2 days a week (T,TH). My HIIT workout is about 38-40 minutes long and I complete 3.6 miles. I have already noticed within a week in a half my lower stomach becoming more toned. I expect it will take a month before I really see a major difference, so please be patient!

Minutes         Speed
0-4                 4.0
4-6                 6.0
6-7                 7.0
7-8                 4.0
8-10               6.0
10-11             8.0
11-12             4.0
13-15             6.0
15-16             7.0
16-17             4.0
17-19             6.0
20-21             8.0
22-23             4.0
23-25             6.0
26-27             7.0
28-29             6.0
30-31             8.0
31-32             4.0
33-35             6.0
35-36             7.0
37-40             4.0