Today I am sharing a playlist that I have used while running, teaching Spin and while on the Elliptical trainer this weekend. The songs have a bit of an R&B/Dance vibe and will keep you moving and maybe even dancing a few steps.
Begin an easy warm-up with the Pussycat Doll's "Wait a Minute". If on the bike pedal speed here is about 68-74 bpm. This is a very easy pace on the elliptical or while running as well. Next do a few pick-ups with Pitbull's "The Anthem". Alternate easy pedaling or jogging with some faster foot turnover intervals to finish our warm-up.
Despite its name "4 Minutes" is a quick 3 minute hill to begin the main workout. Add a level or more resistance every 30 seconds if on the elliptical or bike. If you are running take it as recovery from the pick-ups just finished in our warm up. A fast flat is next with Kat DeLuna's "Run the Show". Keep a steady quick foot turnover. If you are on the bike the cadence is just over 100 on this one. Recover next for the first minute of Ne-Yo's "Closer" then begin 30 seconds of fast sprints alternating with 30 seconds of slow jogging or pedaling. Or on the bike or elliptical you could take this as another hill by increasing the resistance/level every 30 seconds while keeping the cadence/foot turnover with the beat of the music around 60 bpm. Follow this with a steady effort for the next 4 minutes with OutKast's "Hey Ya!"; the song's bpm here is about 80-84 so you should be able to keep with the beat whether running, on the bike or elliptical.
Moving into a bit of Electronic Dance Music we are back to 30 second pick-ups with MSTRKRFT's "The Looks". Alternate 30 seconds of easy jogging or pedaling with 30 seconds of sprints or pick-ups. Recover with a hill using Lady Gaga's "Just Dance", once you are feeling recovered begin adding resistance every 30 seconds for a short hill interval or just keep it as a steady recovery if running. This is a good place to stop if you want a 30 minute workout. Just remember to cool down for at least one song to allow your heart rate to drop down before hitting the shower.
If you are game there are 2 more sets of intervals to push this to a 45 minute workout. Begin with Flo Rida's "Good Feeling". As a typical Flo Rida formula driven song the Etta James sample in the chorus begins just about every 30 seconds. Perfect for intervals. Next up is another quick flat. Janelle Monae's "Tightrope" is just under 5 minutes at 80-84 bpm. Keep up with the beat no matter what piece of equipment or road you are on. Finish strong, with one last set of intervals. Bruno Mars' "Runaway Baby" will give you a little break if you sprint on the chorus since they are only 20 seconds each. Cool down with British X-Factor runner-up Olly Murs on "Dance With Me Tonight".
Have fun and keep with the beat!
- Wait A Minute- Pussycat Dolls 72 bpm
- The Anthem- Pitbull & Lil Jon 60/120 bpm
- 4 Minutes-Madonna 60 bpm
- Run the Show- Kat DeLuna 105 bpm
- Closer- Ne-Yo 60/120 bpm
- Hey Ya!- OutKast 80 bpm
- The Looks- MSTRKRFT 60/120 bpm
- Just Dance- Lady Gaga 60 bpm
- Good Feeling- Flo Rida 60/120
- Tightrope- Janelle Monae 84 bpm
- Runaway Baby- Bruno Mars 80 bpm
- Dance With Me Tonight- Olly Murs
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