She Builds a Vineyard captures the life of a woman. She aims to reach for the best… for herself, her family, and her community. She sets out to do her work vigorously. In order to succeed, she must be conscious of her divine space of existence in the world. As she rediscovers herself as God desires her to be, she understands she must first take care of her own well-being and maintain her balance…mind, body, soul, and spirit.
20 Min. HIIT
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Tread Mill
– Do a warm-up for five minutes at a reasonably steady pace. This will also be the pace you use as your “rest period”
– At the 5 minute mark chose your “high intensity speed”. On average it will take about 15 seconds for the treadmill to work up to that speed once you select it
– Sprint full out for 30 seconds on that speed. At the 45 second mark select your rest speed (again, it will take almost a full 15 seconds to get back down to that)
– Walk at rest speed for a minute
– Repeat x 8
This will take you to 20 minutes. Cool down walk at ~3.5 for two minutes. Also try and stretch as this high intensity workout can make you cramp.
– Do a warm-up for five minutes at a reasonably steady pace. This will also be the pace you use as your “rest period”
– At the 5 minute mark chose your “high intensity speed”. On average it will take about 15 seconds for the treadmill to work up to that speed once you select it
– Sprint full out for 30 seconds on that speed. At the 45 second mark select your rest speed (again, it will take almost a full 15 seconds to get back down to that)
– Walk at rest speed for a minute
– Repeat x 8
This will take you to 20 minutes. Cool down walk at ~3.5 for two minutes. Also try and stretch as this high intensity workout can make you cramp.