Best songs for interval training

Hi! How’s the day going? Hope you’re having a great one so far. 

It was a beautiful day for a picnic!

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We met up with Jessica, Whitney, and their kiddos for a playdate at the park. We brought snacks to share, the kids had a blast playing, we got to chat and catch up, and it was a lovely morning.

I packed up some chopped strawberries and chia pudding to take with us, 

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along with these easy delicious muffins (with dried cranberries and orange zest).

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Packed everything up in the bag with some ice packs and our U of A blanket, and we were ready. 🙂

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Later today, I have a double dipper: teaching BODYPUMP and Zumba right after each other. I’m glad it’s a mix of strength and cardio, but pray for meeee. I’m going to chill for a little while before heading off to teach, but in the meantime, I thought I’d share some of all-time fave interval training songs.

With cardio intervals, I usually do one of two things: set intervals (based on time or distance), or I play musical intervals. I like to go along with whatever the music tells me to do, and not only does it kick boredom in the face, but I tend to work harder when the music inspires me.

There are certain songs out there that are particularly amazing for sprints and high intensity intervals. Take it easy during the verses, and go full out during the chorus.

Interval training songs

Here are some of my faves:

-“Ten Feet Tall (feat. Wrabel)”- David Guetta remix


-“Living on a Prayer” Bon Jovi

-“Sandstrom” Darude

-“My Songs Know” Fall Out Boy

-“Stronger” Kelly Clarkson

-“Dog Days Are Over” Florence + the Machine

-“Black Widow” -Iggy Azalea (feat. Rita Ora) (starting sprinting on “I’m gonna love you”)

-“Titanium (feat. Sia)” David Guetta

-“Beat It” Fall Out Boy (feat. John Mayer)

-“Find You” Zedd (feat. Matthew Koma and Miriam Bryant)

-“Barracuda” Fergie

-“Xo” Beyonce (Cosmic Dawn Remix)

-“Hero of the Day” Metallica

(More musical cardio here, here, here and here!)

Any favorite sprinting songs to share? What’s your current power song? I still love “Come Get it Bae”; it’s perfect for steady pace with heavy resistance or incline.

Have a great night! Giveaway comin’ atcha in the am. 😉



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  1. Masala Girl on November 19, 2014 at 3:47 pm

    i actually dont listen to music when i workout.. but STRONGER would be an AWESOME song!!

  2. Maggie @ Veg Fiend on November 19, 2014 at 4:10 pm

    Loving your portable snack ideas! Especially chia pudding to go. Livi must be so well fed!

  3. Linda @ TheFitty on November 19, 2014 at 4:43 pm

    Black widow is my jam at the moment! I love it when the beat starts to pick up and become more aggressive. i just want to break out into burpees actually. It’s crazy.

  4. Megan @ Skinny Fitalicious on November 19, 2014 at 5:03 pm

    Million Voices by Otto Knows and Thunderstruck by AC/DC.

  5. Lauren @ The Bikini Experiment on November 19, 2014 at 5:40 pm

    A lot of my favorites are here! My current song is an oldie – Butterfly by Crazy Towne. Plus, Taylor’s Swift’s Shake It Off. It just puts me in a happy mood. 🙂

  6. Livi @ Eat, Pray, Work It Out on November 19, 2014 at 5:59 pm

    Anything beyonce is my power music! Although ‘Blank Space’ is pretty much on repeat right now!

  7. Nour @ GreenShushi on November 19, 2014 at 6:00 pm

    Ok. Slightly jealous about your picnic. First snowstorm today in Toronto. Sigh…

  8. Nicole @ Runs & WODs on November 19, 2014 at 6:11 pm

    Lately I’ve been listening to EDM as my power music! My current favorites are Boneless by Steve Akoi and Open Wide by Calvin Harris. They would be great for spin too!

  9. Ashley @ A Lady Goes West on November 19, 2014 at 9:57 pm

    Destiny’s Child “Survivor” techno remix! 🙂 That’s all you need.

  10. Kelly @ Kelly Runs for Food on November 20, 2014 at 3:12 am

    Great songs! Music is a HUGE part of my workout. I like Scream by Usher for intervals.

  11. Alex @ get big, go to work on November 20, 2014 at 6:07 am

    I haven’t done sprints to songs in a long time. I typically set a distance or time interval for a certain number of sets but I really like this idea for extra motivation and a way to switch things up. How many songs do you recommend sprinting for?

  12. Melissa on November 20, 2014 at 11:21 am

    Love Black Widow and actually had that one doing HIIT on Tuesday!

    I also really like “Turn Down for What (DJ Snake/Lil Jon) and while it may have been overplayed “Harlem Shake” still has a really good beat. They still play it in barre on the “intense abs” section occasionally and even as a student I can tell it gets/keeps everyone focused and working!

  13. Valerie on November 20, 2014 at 12:13 pm

    Hi Gina,
    My husband forwarded this video to me that made me think of you. You and I share a love for seals. He’s constantly correcting me on whether it’s a sea lion or seal, but to me, they’re all cute baby seals.
    Have a great day!

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