The Phoenix Rising Collective

Inspiring Women to be Self-Love in Action

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Take Your Personal Fitness Goals Up a Notch With These Workouts (Video)


It is spring, and summer is just around the corner! It is time to get those bodies moving. The benefits of physical activity are boundless and the impact is long-term. If you haven’t exercised in years or even never – this is the time to start! And if you are a veteran, it is always good to change up your activities to keep those muscles guessing.

Exercise controls weight, combats diseases, improves mental mood, boosts energy, improves sex life (YEP!), and it can be fun (seriously!). I have made great friends through fitness groups. Exercise comes in all forms and intensity levels; finding the right fit for you will ensure success.

Interval Training

I use interval training with all of my clients and in my group classes. I prefer this method because twenty seconds looks different for everyone and it is the best way to burn calories, build muscle, improve endurance, and meet your personal fitness goals.

You can turn anything into interval training! For example, during your morning run, for twenty seconds, sprint; rest for ten seconds, and repeat eight times. Or instead of regular pushups, perform pushups for twenty seconds, rest for ten seconds, and repeat six to eight times. Pushing your body out of its comfort zone coupled with the short rest, pushes your body into the anaerobic zone where most of the good results are seen.

The other great thing about interval training is that when you are done, your body enters Excess Post-Exercise Oxygen Consumption (EPOC). After all of the intervals, your body is in a state of restlessness but wants to get back to rest. While in EPOC your body is adapting to the previous exercise, restoring oxygen, repairing cells, and continuing to burn calories.

Interval training and EPOC improves your body’s ability to use oxygen, which means better endurance and more energy.

Try a few of these interval training workouts below:


In Health, Fitness, and Love!


For additional fitness coaching, contact Megan HERE.

And, of course, check out Megan’s other health + wellness tips and advice, HERE.


Megan_Weidner[PRC Health Contributor]Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.