One of my favorite parts of my job as a group fitness instructor is creating workout playlists. I see myself as part DJ and part motivational coach with a dash of athleticism thrown in for good measure. Fit Bottomed Girls asked me to come up with a few new workout playlists (with workouts!) that you can take on your own for the next time you are on the elliptical, treadmill or indoor bike.
I like to call this one my “Pop Interval” workout playlist — which means the intensity level will go up and down while you can groove to some fun tunes. So let’s get to it!
30-Minute Pop Interval Workout Playlist
Avicii “Wake Me Up” (4:10). Avicii is a Swedish DJ with crystal blue eyes and cheek bones so sharp I think you could slice pie with them. He also happens to know how to create excellent warm-up music. This is one of my favorite tunes from my new favorite dreamboat.
P!nk “Get the Party Started” (3:12). So now we need to start working the heart rate a bit and raise the body temperature. So pick up pace and keep tempo with the fabulous P!nk.
OneRepublic “Counting Stars” (4:17). If you are feeling warmed up, then you are ready to pick up the pace and do some sprints — 20 seconds on and 20 seconds off for the whole song.
Maroon 5 “Wake Up Call” (3:21). Now you can bring the energy down a bit. Add a little more resistance or incline and work harder for 20 seconds and then take 20 seconds to recover again and again for the whole song.
Kelly Clarkson “Stronger” (3:42). Now bring the resistance and incline down and go back to sprints — 20 seconds fast and then recover for 20 seconds. Repeat for the whole song.
Katy Perry “Dark Horse” (3:36). Now you are ready to climb. Turn up the resistance/incline every 30 seconds for this song until you get to the end where you should be working at your hardest.
Selena Gomez “Come and Get It” (3:52). Start to bring your resistance down every 30 seconds through this song and bring your energy down gradually as well until you return to no incline.
Rhianna “Stay” (4:01). Proceed to take a minute to cool down on the machine and then spend the remainder of the song stretching out properly on the floor nearby.
Congratulations! You have completed the “Pop Interval” workout — now go grab yourself a healthy smoothie. You have earned it.
What are your favorite pop tunes for a great interval workout? You’ve seen eight of mine! —Margo