Friday, June 26, 2015

Power Protein Egg Cups! Perfect 21 Day Fix Approved Breakfast!

 

Power Protein Egg Cups
Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, and sweet onions and peppers.
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each
Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 slices cooked turkey bacon, chopped
3 oz. cooked shredded chicken breast
2 cups chopped red bell peppers
1 cup chopped onion
Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
5. Evenly pour egg white mixture over turkey bacon mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

Power Protein Egg Cups
Southwestern Egg Cups
Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each
Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional
12 medium jalapeños, seeds and veins removed, chopped
1½ cups black beans, drained, rinsed
6 oz. cheddar cheese (about ¾ cup)
Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
5. Evenly pour egg mixture over broccoli mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
Southwestern Egg Cups
Super Green Egg Cups
21 Day Fix and Popeye-approved, this egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.
                                         Super Green Egg Cups 21-Day Fix-Approved Recipe
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each
Ingredients:
Nonstick cooking spray
¼ cup unsweetened almond milk
12 large eggs, lightly beaten
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 cup steamed broccoli, coarsely chopped
½ cup chopped green bell pepper
1 cup chopped raw spinach
Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and eggs in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide broccoli, spinach, and bell peppers between prepared muffin cups.
5. Evenly pour egg mixture over broccoli mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
Super Green Egg Cups
Via the Team Beachbody Blog and Recipes and photos by Amanada Meixner

Saturday, June 20, 2015

1 Pan Shrimp & Rice Dinner: 21 Day Fix Approved!

Ingredients:
1 lb large shrimp, peeled and deveined-tails on
1 Tbsp extra virgin olive, or avocado oil
1 small yellow onion, diced
2 celery spears, chopped on diagonal
2 cloves garlic, minced
1 green bell pepper, diced
2 cups cooked brown rice  (cook the rice in organic chicken broth, for a little extra flavor)
½ cup frozen organic baby peas (or substitute with asparagus, broccoli, tonatoes or red bell pepper if you don't love peas)
1 tsp cumin
1 tsp smoked paprika
sea salt and pepper to taste
chopped parsley for garish
Instructions:
1.  Toss shrimp with cumin, smoked paprika, sea salt and pepper.
2.  Heat oil in a large skillet. When oil is very hot, add shrimp and cook for two minutes on each side, until pink.
3.  Remove shrimp from skillet and set aside for a minute.
4.  Add diced onion, celery, and bell pepper to skillet and saute until onion is translucent.
5.  Add garlic for another minute.
6.  Add cooked brown rice to the vegetable skillet, & saute for a minute, until hot.
7.  Add frozen peas and cook for a couple more minutes until peas are no longer frozen.
8.  Remove skillet from heat and add shrimp. Garnish with parsley.
1 serving = 1 red (shrimp), 1 yellow (rice) & partial green (peas, peppers, other veggies you add), partial orange (oil)
Recipe adapted from Clean Food Crush and JoCooks.

Wednesday, June 10, 2015

Refreshing Low Cal Sangria Recipes

LOW-CALORIE SANGRIA RECIPES

The key to making low-calorie sangria, is to keep alcohol and sugar content to a minimum. Stay away from big, rich wines and avoid using sugary fruits, like peaches and pineapples. Another tip is to use lots of ice – not only will it keep your sangria refreshingly cold, it will water it down ever so slightly, reducing the number of calories per sip.
And now, for three quick and easy recipes to make make your own low-calorie sangria at home! 

LOW-CALORIE SANGRIA RECIPES: LIGHT AND LOVELY RED SANGRIA

Approximate calories per 4 oz glass: 70
Ingredients:
Low calorie Sangria Recipes
  • One 750ml bottle of light red wine
  • 3 cups of light orange juice, such as Tropicana 50/50
  • 2 Oz unflavored Vodka 1 Oz of agave nectar Sprig of mint (optional)
  • 1-1 ½ cups of fresh fruit such as apples, oranges, strawberries and blackberries
Directions:
Pour vodka and sweetener into a pitcher and stir. Add fruit and let it sit for a few minutes while you measure out the juice. Add juice and bottle of low alcohol red wine. Stir. Chill in refrigerator for 30 minutes to an hour. Serve over ice. Be sure to get some fruit in the glass! Garnish with a slice of fruit and/or a sprig of mint.

LOW-CALORIE SANGRIA RECIPES: WHITTLE ME DOWN WHITE SANGRIA

Approximate calories per 4 oz glass: 50
Ingredients:
Low Calorie Sangria Recipes
  • One 750ml bottle of light white wine
  • 3 cups of light lemonade *
  • 2oz vodka (unflavored)
  • 1 Oz of Agave nectar
  • Sprig of lavender (optional)
  • 1-1 ½ cups of fruit such apples, pears, kiwi, lemon, honeydew and star fruit
Directions:
Pour vodka and sweetener into a pitcher and stir. Add fruit and let it sit for a few minutes while you measure out the juice. Add lemonade and bottle of low alcohol white wine. (Note – If you use a sweeter wine, such as a Riesling or Moscato, you should decrease the amount of sweetener you add.) Stir. Chill in refrigerator for 30 minutes to an hour. Serve over ice. Be sure to get some fruit in the glass. Garnish with a slice of fruit and/or a sprig of lavender. *As an alternative to store-bought lemonade, you could make your own fresh squeezed lemonade. To keep it light, use minimal sweetener (to taste) – natural sweeteners like agave syrup are preferred.

LOW-CALORIE SANGRIA RECIPES EVERYTHING’S COMING UP ROSÉ SANGRIA

Approximate calories per 4 oz glass: 68
Ingredients
Low calorie Sangria recipes
  • One 750ml bottle of rosé wine
  • 2.5 cups of light pink lemonade
  • Juice of ½ lemon
  • 2 Oz vodka or light rum (unflavored)
  • 1 oz of agave nectar
  • Whole strawberry (optional)
  • 1-1 ½ cups of fresh fruit such as strawberries, raspberries and cantaloupe
Directions:
Pour vodka and sweetener into a pitcher and stir. Add fruit and let it sit for a few minutes while you prep and measure out the juice. Add juice and bottle of low alcohol dry rose wine. Stir. Chill in refrigerator for 30 minutes to an hour. Serve over ice. Be sure to get some fruit in the glass. Slice a strawberry ½ down the middle and add to rim of glass for garnish.

Find more cocktail and drink recipes at Drync.com

Baked Zucchini Chips: 21 Day Fix Approved & Paleo Friendly!

I love chips but they aren't the healthiest things out there to eat. So, these are a good substitution for me!  Try them out!

Baked Zucchini Chips

Ingredients

  • Zucchini (sliced thin)
  • Olive oil or melted coconut oil 
  • Salt or no salt seasoning


Instructions
1.  Slice zucchini as thin as you can with the knife but avoid the mandolin slice (too thin)

2. Toss zucchini in a bowl and mix all ingredients together gently.  Avoid using too much oil so you don't make them soggy. The more slat you use, the more they'll shrink.

3.  Line a baking sheet with either aluminum foil or parchment paper.  The parchment paper works well because it sucks most of the oil out.

4.  Place zucchini on a baking sheet without touching and bake for 30 minutes.

5.  Take out zucchini and flip them over.

6.  Bake for another 30 minutes or so, depending on how thick or thin you sliced the zucchini.  Some ovens take longer than others so test them out and see how you like them.  They tend to over cook and burn fast so keep an eye on them!

7. When done, take them out, cool for a few minutes and enjoy! If you want to add some extra flavor, toss them in some parmessan cheese!

Tuesday, June 9, 2015

10 Unhealthy Foods That You May THINK Are Healthy!




If you have a cheat meal or eat unhealthily every so often, that isn’t so bad.  It's always best to try and follow the rule of eating an 80% to 85% clean diet and splurging the other 15-20% of the time. Have to be realistic and enjoy life and your taste buds right? But, what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, Twinkies, greasy burgers and pizza most of the time, but is your favorite “health food” snack keeping you from reaching your goals?
Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t let them fool you.
Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.
Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.

Turkey Burgers
A lot of fast food restaurants tout their turkey burgers as the healthier alternative to the regular hamburger. While this may sometimes be the case, it's usually not.  Most turkey burgers have just as many calories and fat as a beef burger patty.
Solution: Opt for the grilled chicken sandwich and skip the extra sauce. If you really want to clean it up, skip the bun too and ask for it wrapped in lettuce!
Frozen Diet Meals
Frozen dinners are not as healthy as they advertise. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and brimming with sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.
Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options. Or, if you absolutely must, read the labels. Some brands are better than others. Amy’s Kitchen, for example, does a better job than most.
Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.
Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.
“Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar.”
Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.
Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.

Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try finding clean recipes that are lower in calories and higher in fiber such as this Flourless Dark Chocolate Muffins or these Plum Bran Muffins if you’re looking for a real fruit and fiber boost.
Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.
Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.
Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.
Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.
Veggie Chips
Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.
Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.
Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.
Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!
Modified by Fitfluentialmom with excerpts from the Team Beachbody blog

Plum Bran Muffins


Made with plums and whole wheat, these juicy muffins are less than 100 calories a piece!
Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each
Ingredients:
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 cup chopped skinned plums (about 2 medium)
½ cup chopped pitted prunes
Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add plums and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.
Tip: To remove skins from plums, dip plums, one at a time, in boiling water for 1 to 2 minutes. Remove from water and remove skin immediately.

Nutritional and 21 Day Fix Program Information is below! 

Flourless Dark Chocolate Muffins

These dark chocolate muffins are delicious and surprisingly healthy.
Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 cupcake each
Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips
Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Nutritional and 21 Day Fix Program Information is below! 

Thursday, June 4, 2015

What Is Interval Training & Why Is It Beneficial?


There are a lot of misunderstandings about the best way to reshape your body. This is because there are a lot of trainers out there who espouse different fitness philosophies. In general, the various regimens touted all have some merit. In this article, we’ll take a very simple look at various training strategies, bust a myth or two, and explain why interval training is the most efficient way to change your fitness level.
What is interval training?
In short, you are interval training any time your workout includes a set wherein you perform at your maximum level, which is then followed by a lower-intensity set, which is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over its given interval of time. The intervals can be short and hard, or long and easy, but they’re all intervals, just so long as there is some cumulative effect (you get more tired as you go). All interval workouts aren’t the same, though; the duration and intensity of the intervals are what define the workout.
Conversely, aerobic training is when you maintain a steady output at a low intensity level over the course of the workout. We do offer some workouts that do this, but they are generally either for recovery or for the second daily workout of a doubles program. This type of workout helps your aerobic efficiency but is a very slow way to change  your body.

The myth of the fat-burning zone
It’s impossible to approach this topic without debunking the term “fat-burning zone.” You might hear uninformed trainers recommend that their clients reduce the intensity of their workouts so that their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients’ programs.
Here’s a quick explanation of the fat-burning zone. At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. It sounds great because you’re burning body fat. And while this is true, you’re burning it at a very slow rate.
During higher-intensity work, your body turns to a limited supply of muscle glycogen (often referred to as “blood sugar”) for energy. While your body’s burning glycogen during this more intense period, and not fat, it’s breaking down more body tissue. Breakdown is a bad word for a good thing, because your body produces more hormones and increases its metabolism to repair this breakdown. As the tissue repairs itself, it builds more muscle so that next time you do a stressful workout it won’t be so taxing. This process of adapting to intense exercise is where your body makes rapid change.
Continually building on this process is called progressive overload. By continually adapting to stress and then adding more (either with weight and/or speed with programs like the 21 Day Fix and INSANITY), you increase your body’s fitness so that it’s actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.
Techie science made simple
Asked what separates serious and recreational athletes, author and fitness trainer Steve Ilg replied, “Intervals.” But since “intervals” is an umbrella term for training that targets many different energy systems, it requires further explanation. It’s also pretty accurate. Recreational athletes tend towards training within comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of it. And you must be willing to leave your comfort zone if you want to see significant changes in your fitness level.
Interval levels can vary dramatically. For example, HIIT (high-intensity interval training) workouts are  short, sometimes only lasting seconds, and often completely anaerobic (thought the workout can be aerobic as the recovery time becomes part of the total load). Distance runners and cyclists often use much longer intervals, spanning 1 to many minutes, which are obviously somewhat aerobic. The reason for the varying intensity of intervals is to train different systems in the body. These are defined by terms you may have heard of, like AT (anaerobic threshold) and VO2/max, and some you may not have, like phosphagen and glycolytic . For our purposes, you don’t need to know these terms. Here’s the 101 version.
  • LSD. Not the hippie drug from the 60s, but rather long slow distance. This is not an interval; it’s a term you’re likely to hear especially if you know or are a runner or cyclist. Its purpose is for base-level aerobic conditioning. As I said above, it’s not very applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won’t complain about doing 30 minutes of easy exercise, though it can have some application for very deconditioned clients and endurance athletes.
  • Sports-specific intervals. These target the systems mentioned above. Intervals training exists for all athletic endeavors. Since it’s targeted for sports performance, we won’t discuss it. You’ll learn plenty about it if you join a local group to train for an event though.
  • Weight training intervals. All weight training could be considered interval training, since you can’t do it forever. Old school weight training, however, often allowed rest for so long between sets that there was little cumulative effect. If you’ve spent much tie at gyms, you’ve probably seen this in play; a set of bench press, a lot of yapping’. Repeat. All Beachbody weight training is done interval-style, which is referred to as circuit training in general. In circuit training, you move between exercises without much rest so that there is a cumulative cardiovascular effect. What defines these circuits is time, although you’ll usually use a  number of repetitions as a time estimate. Short efforts using heavy weight target power (or absolute strength). Medium timed effort of 12 seconds to a minute target muscular hypertrophy, or growth. Above one minute muscular endurance becomes to aim, and muscle growth starts to become limited.
  • Cardio intervals. These are what most of you probably define as interval training. First, we must define the difference between cardio and aerobic. Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word “easy.” It’s really defined by training below your anaerobic threshold, which is the point where you feel “pumped”. Cardio, however, is all training that affects the heart. So it can include aerobic training but also all the high-intensity training associated with intervals, and circuit training.High-intensity cardio intervals are performed in something we called training zones, targeted the terms mentioned above (glycolytic, etc). Cardio intervals target these zones for various periods of time. To design your own interval workouts, you must do this yourself, so it helps to understand what each is and why you’d want to train it. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along without worrying if you’re training the correct system in your body.
MAX Intervals ‘n’ stuff
Beachbody workouts use a number of different styles of intervals. As an example of why, let’s look at Insanity’s MAX intervals. In general, the longer the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. What makes Insanity’s MAX Interval Training unique is that it combines long, hard intervals with short breaks. The MAX Interval system is based on HIIT, though it’s not HIIT as it was thought of traditionally. HIIT includes very short maximal intervals, followed by short breaks, which you’ll see in many of our programs, like Turbo Fire, Les Mills Combat, and others. It’s very intense and also effective. Its downside is that it’s so intense that your body can’t do it for very long. You can generally only see good progress for 2 to 3 weeks at a time using HIIT workouts until you need to transition to a different type of training.
Conversely, a more traditional approach to interval training that rely on various intensities of intervals (mainly moderate) can be done for very long periods of time before you need to change workouts. Your fitness improvements won’t be as drastic, but they’ll be steady. With MAX Intervals, we lowered the intensity of HIIT just enough to keep the high-intensity format but to also increase the time during which you can make rapid improvements before needing a break. The result is a high-intensity interval training system that keeps yielding results for a long time before you need a transition.
As these styles can work well, and are especially effective in combination. Shorter programs, like Insanity, might only use one style for as long as its effective before you need to take a break. Longer programs can combine them. For example, Turbo Fire’s 20-week program has 3 week blocks of HIIT training alternated with blocks of more traditional intervals styles.
How to incorporate intervals into your workout program
Like every other aspect of fitness, your starting point should be based on your current physical condition. If you aren’t very fit, you’ll want to start with a  basic interval program, which will feel plenty hard. There are several workouts that can ease you into interval training with introductory interval sessions. Then you can work up to the big dogs like Insanity to really ramp it up! If you’re in doubt, start slow. It’s easier to increase your workout’s intensity than to go backward.
You never want to begin with HIIT or MAX Intervals, unless you’ve got a solid fitness base. This style of workout is so intense that you won’t even be able to finish each workout, negating the whole interval aspect. And even if you do finish, training this hard out of the gate increases the risk of injury.
Intervals are the most effective way to see quick results from a workout program. If you’re not doing them, add them right away. If you’re already doing intervals, perhaps it’s time to step up to the next level.