Interval Workout

It’s MONDAY which means…the Bachelorette is on tonight! Yes, I am a little embarrassed to admit it, but I am total reality show junkie. For those of you who aren’t familiar with this ABC network’s american reality dating show, it centers around a  single bachelor or bachelorette chosen to date from a pool of romantic interests of the opposite sex (~20-25), which eventually may lead to a marriage proposal. The concept of finding a future spouse on reality television, in three months IS absurd but nevertheless, entertaining. Anyways, if you’ve been following this season’s Bachelorette, Ashley Herbert, you and I are probably thinking the same thing, “DANG, she has one good 6-pack!” On the show, she claims that she stays in tip top shape by teaching various dance classes at her college including jazz, ballet, and hip-top. Well that is all for my morning rambles.

Before my spin class this morning, i jumped on treadmill for 40 minutes and completed this interval training workout that I adapted from Fitsugar! Note that the calories burned will depend on your body weight, age, and gender.

Time Speed (mph) Calories burned* RPE**
00:00-05:00 4.0 20 1-3
05:00-8:00 6.0 47 4-7
8:00-9:00 7.5 18 8-10
9:00-12:00 6.0 47 4-7
12:00-13:00 8.0 14 8-10
13:00-16:00 6.5 54 4-7
16:00-17:00 7.0 11 8-10
17:00-20:00 6.7 55 4-7
20:00-21:00 8.0 14 8-10
21:00-24:00 6.0 47 4-7
24:00-25:00 7.0 11 8-10
25:00-28:00 6.0 47 4-7
28:00-29:00 8.0 14 8-10
29:00-32:00 6.0 47 4-7
32:00-33:00 7.2 15 8-10
33:00-36:00 6.0 47 4-7
36:00-41:00 4.0 20 1-3

I think it may have been the small cup of coffee I drank right before hitting the gym, because I had SO much energy this morning. After spin, I was craving a peanut butter/banana protein smoothie from the my gym’s smoothie stand (I felt that I deserved a treat after this morning intense workout). But here is a treat that I made last night. I can’t tell you how AMAZING they are..really.

Such a great combination of flavors and textures. I coconut oil was the key ingredient, keeping the carrot cake bites soft and moist. 

Soaking the raisins in water overnight made them soft, plump, and juicy! 

These carrot cake bites are moist on the inside, with a golden crunch on the outside. Mmmmm..

This recipe yields about 15 small bites, if you want to bring it to a dinner party or a small gathering, double the measurements to get ~30 bite-sized carrot cakes. 

Carrot Cake Bites 

Adapted from Marcus Samuel Sons


  • 1/2 cup whole wheat flour
  • 1/4 cup regular oats (not instant!)
  • 1/4 cup unsweetened coconut
  • 1/2 tsp baking powder
  • 1/4 tsp kosher salt
  • 1/4  cup chopped walnuts (raw)
  •  1/2 cup shredded carrots (or 2 medium sized shredded carrots)
  • 1/4 cup raisins (soaked in water for a few hours/overnight)
  • 1/4 cup pure maple syrup (agave may work as well)
  •  1/4 cup coconut oil @ room temperature
  •  1/2 tsp fresh ginger
  • 1/4 tsp  ground cinnamon
  •  1/2 tsp pure vanilla extract
  • 1/2 tbsp flax seeds


  • Preheat the oven at 350 degrees
  • Add all ingredients in a bowl and mix till well-combined
  • Shape 1 tbsp of batter into small balls and drop onto a well greased baking pan or lined parchment paper
  • Bake for ~12 minutes

7 responses to “Interval Workout

  1. these were delish! i used 1/2c oats instead, and subbed honey for the maple syrup, and added a bit of nutmeg too (:

    • Tried those today – and what can I say? Soooooo damn delicious. Can’t stop eating them. My new favourite “cookies” 😉
      Thanks for this great recipe!

  2. I’m new to coconut oil. I heard it is primarily saturated fat. Is it really ok/healthy to use compared to other oils (ie: canola ect.?) thanks!

  3. I tried these with vegetable oil and I recommend a few tablespoons of sugar because they weren’t as sweet as you expect cookies to be, but otherwise they turned out very well!:) Thank you for your recipe.

  4. Pingback: my first cheat day « healthninja·

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