Interval Training

Get Fit Faster with Interval Training

Workouts involving interval training are extremely effective. Studies show that you burn more calories with a 20 minute interval workout versus a 30-45 minute steady pace. Interval training is a formula that keeps your body burning calories even hours after your workout.

Interval training mimics sports with its start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light intensity or rest. You can use interval training any way you want - running, cycling, swimming, skipping, on elliptical trainers, even walking if you alternate a speed walk and slow walk.

You can use interval training using any cardio equipment of choice and receive benefits in as little as 20-minutes. This is perfect if you just want a quick, challenging workout. Its over before you know it. As you progress and build up endurance and strength you can add more time to your interval training. 

What I like

Interval Variation I: Standard

The following is a typical interval workout You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid

This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

Interval Variation III: Athletic

This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Take longer rest periods after the most strenuous interval.  

1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown