Workout Wednesday: Fartlek/Cardio HIIT


I went for a run this morning, so I thought I’d share with you today an awesome running/cardio workout! Not a runner? Don’t worry, you can translate this workout to walking too. I’m giving %’s to explain effort. For example, with running, 0% is not moving- 100% is all out. So 50% would be an easy pace (essentially what you would do for a long training run) and 80% would be hard but not a full out sprint. The same can be used for walking. 100% would be an all out walking effort (as fast as you can go), with 80% being a good power walk. Anything over 75% effort, you should not be able to have a conversation. I’ve thrown in a few bursts of cardio movements as well to keep it interesting and give you a great lower body workout.

Now, I’ve explained to everyone what a HIIT is (high intensity interval training). If you missed that one, check this out! But what the heck is a Fartlek?!? Oh I’m glad you asked! 🙂

A Fartlek is a running term that means “speed play” in Norwegian. The simplest Fartlek has you go out running and varying your speeds at different times. This can either be dictated to you (which I will be doing) or you can make it up as you go. For example: you’re running an easy pace (50%) and then sprint (100%) to the end of the block…then you drop back to easy then go hard (80%) to the next tree, or lamppost or whatever. See what I mean? Very simple idea, but can be utilized with great results. Plus, it’s fun! Fartleks are a great way to build some speed and interval training into a continuous cardio activity. You can go out for your “5 mile morning run” but change it up with some “speed play”. It can also be used with any other type of flat-rate cardio activity. Try it on the bike, or swimming, elliptical, or treadmill. So many options!

So here we go! A Fartlek/Cardio HIIT Workout. This is an all cardio, mostly running workout that involves no extra equipment other than a watch to know the time. Ready?

Fartlek-Cardio HIIT (2)

Oh my gosh doesn’t that look fun?!? 🙂 Intimidated? New to working out? Cut it in half. Just try it, work hard, and I know you’ll have a blast!


The cardio movements are meant to be done while still moving forward, to keep your momentum/rhythm. You don’t need to travel far while doing them, but you shouldn’t break your forward motion.

High knees= alternating knees to chest

Butt kickers= alternating feet to bum

walking lunges=lunges while walking… 🙂

skip= just like when you were a kid, but make sure to really push off that bottom foot

fast feet= pump your legs up and down so that you alternate as fast as you can while moving forward (you should NOT be moving forward very quickly)

long jump= on two feet jump forward as far as you can


That’s it!!! Enjoy! Try it out and let me know how you like it. I’d love to have some feedback. 🙂


Love and Joy,



One Comment on “Workout Wednesday: Fartlek/Cardio HIIT

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