Heart Pumping Valentine Workout

Do you have a Valentine? No? This workout is a great companion.
Maybe you do have a Valentine this year. Great! You will still benefit from sweating it out with this Perfect Pairs workout.
It’s possible you don’t even believe in Valentine’s day. Fine! Ignore the hearts and the pink and do this workout anyway!

perfect pairs graphic

The “perfect pairs” are combinations of heart-pumping sprint intervals and a 4 minute running clock for two strength movements. A couple notes:

  • You can do the cardio sprints on a spin bike, treadmill, elliptical, stairmaster, rower, etc. The beauty of these sprints are that they are designed based on your “Rate of Perceived Exertion” or RPE. Check out a snapshot of the scale below to figure yours out!
  • To complete the strength sets, start by setting your timer for 4 minutes. For the entire time, you will continually alternate between 10 reps of each exercise. The goal is to get in as many reps as possible in the 4 minutes. 10 reps of exercise 1, 10 reps of exercise 2, repeating until the 4 minutes are up.
  • There is no built-in rest in this workout so take breaks as needed. I would recommend about a minute or two after each sprint set and each strength set.
  • Each sprint set will take about 4 minutes. Coupled with a 4 minute strength set, you’ve got 8 minutes per round, 4 rounds total. Including rest, you will get a total-body workout in around 40 minutes.
  • Want to modify?
    • You can always slow down your sprints. Drop the RPE for each set by 1 or 2 points.
    • Cut down on the strength portion. Try a 2 minute running clock or just do 1 round of 10 reps each.


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