Interval training is an ideal technique for new runners. It builds stamina, improves confidence, and promotes healthy weight loss to boot. This beginner-friendly, 35-minute workout alternates between periods of running and walking, and it comes with an uplifting playlist to add enthusiasm to every step. Be sure to get in an active warmup [1] to loosen up your body, and then get ready to run. You'll kick off the run strong with a fast-paced U2 tune, then you'll go for a brisk walk with Rihanna [2].
| Song and Artist | Interval |
|---|---|
| "Vertigo" — U2 | Run |
| "We Found Love" — Rihanna, Calvin Harris | Walk |
| "Eyes Wide Open" — Gotye | Run |
| "Automatic" — Nicki Minaj | Walk |
| "Cosmic Love" — Florence + The Machine | Run |
| "Someone to Call My Lover" — Janet Jackson | Walk |
| "Rainy Day" — Coldplay | Run |
| "It's Tricky" — RUN-DMC | Walk |
| "Higher Ground" — Red Hot Chili Peppers | Run |
| "Where Them Girls At" — David Guetta, Flo Rida, Nicki Minaj | Walk |
If this mix doesn't suit your musical tastes, check out all our workout playlists [3] here. Remember: you will need to download the free Spotify [4] software or app to listen to our playlists.