Interval Training

Interval Training: Your Secret Fat Burning Weapon

Interval Training is when you alternate short busts (approximately 30 seconds) of very intense activity with longer intervals (three to four minutes) of less intense activity. 

Interval training is great for athletes trying to build endurance, those who are trying to lose weight, but also beginners.

Interval training changes the pace of your workout and intensity of it. It allows you to workout more in a shorter period of time, and it is a way to push yourself in a comfortable way rather than doing hard work for a longer period of time.

Benefits Of Interval Training

  • You will burn more calories
  • You’ll be more time efficient
  • You’ll improve your aerobic capacity
  • You won’t be bored
  • You don’t need any special equipment

Are The Principles Of Interval Training The Same For Everyone?

Yes, but you can change interval training to work with just about everyone. You can change the l length and speed of each activity based on energy levels, and how the person feels.

Does Interval Training Have Risks?

Yes, interval training is not for everyone. If you have any health problems or don’t workout often you should definitely make sure you are clear to do interval training.

Make sure you also stretch before you do interval training because it can create the risk of overuse injury.

Types of Interval Training

Measured Periods Of Work

One option that you can do is to have measured periods of work and then follow it up with measured periods of rest.

Let’s use an example 1 minute of high intensity work, and followed by 2 minutes of low-intensity exercise, and alternating for several circuits for about 30 minutes.

Longer Work-To-Rest Ratio

For this one your intense periods of work are longer than your rest periods. For example let’s say you do 30 seconds of work, which would be followed by 1 minute of rest. 

This type of interval training is great for a beginner or want you to put all your energy in a short interval burst.

Shorter Work-to Rest Ratio

This type of interval training is the opposite of the longer work-to-rest ratio. It shortens the rests and lengthens the work, which is great for people who are advanced, and able to handle more.

It also is a really great type of interval training to burn more calories and build endurance.

Anaerobic Intervals

Anaerobic Intervals are great to design your intervals around a specific intensity level. It actually is the most intense type of intervals.

Anaerobic means without oxygen, which means your body is working super hard, and your oxygen isn’t able to be maintained during activity. This is definitely not for beginners, but for someone who is advanced.

Aerobic Intervals

Aerobic Intervals will keep you at a moderate level or even high intensity rather than being at your max pace the entire time.

This means you can do the intervals for longer periods of time, which makes this one great for someone just starting out in fitness.

Unmeasured Periods of Work

Our last and final interval training type actually is pretty cool, and it is a way to do intervals without having to measure anything.

Let’s say you jog outside, you could speed up the run or just walk as you recovery. After that you can repeat it again. It lets you control the intensity and how much work you are doing, which makes it an interval.

How To Do Interval Training And Implement It Into Your Workout

Shows Your Cardio Form

Any type of cardio will do. You can choose from running, cycling, walking, or even the elliptical or boxing.

Choose How Long You Want Your Workout To Be

If you are a beginner you can start working out for about 20 minutes, and if you are advanced you can do about an hour of interval training, yes an hour!

Choose The Length Of Work Time And Recovery Time

If you are a beginner you can switch between a minute or 2 with 5 minutes in between of easy work. If you’re advanced you can have longer work periods and shorter rest times.

Always Warm Up For 10 Minutes

It is super important to start your workout with some type of warm up, then go into your workout, and then end with recovery intervals.

Stretch And Cool Down After Workout

Just to prevent injury and risk of injury, you have to make sure you stretch and cool down after your workout.

You should definitely do interval training at least twice a week if you’re looking to lose weight or build endurance.

It will be great to change up your workout and push your body in ways its not used too. And the amazing thing is there are so many options to choose from when it comes to interval training.

It also is great because at anyone at any level can add interval training in their workout. So that means you don’t have to be advanced to try adding this to your workout.

So remember if you are looking to lose weight or build endurance and haven’t done interval training everywhere now is the time.

There are so many benefits to interval training. Some of the benefits are you will burn more calories, and you’ll be more time efficient.  And don’t forget how many options you have to choose from. You can really create your own type of interval trainings.

So next time you’re in a gym try out an interval, and see how it goes. We are sure you will love it, and it will be one of the hardest workouts you’ve done in a while.


Tony G
Tony G

Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru". Tony then set his sights on strength sports (Weightlifting/Powerlifting/Strongman) and learned all about body mechanics, mobility work and injury prevention. Tony found his true love in the strength sports, particularly Olympic Weightlifting. He earned a Bachelor of Science (B.S.) degree from Fitchburg State University in Exercise and Sports Science. He is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.

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