If you don’t know what interval training is, it’s a simple process of mixing high-intensity procedures followed by low-intensity, recovery periods.  Realistically, interval training can be applied to most exercises by just following the process stated above.  So whether it’s strength based exercises (lifting), or just running, interval training is a beneficial technique.

Why is it so great?  Well, not only is interval training one of the most efficient means of burning fat, but it also has the capability of greatly increasing endurance.  In fact, a study showed that interval training increases muscle oxidative potential and cycle endurance capacity to the extent of double the original capacity.  In regards to burning fat, a study revealed that interval training incites your body into burning fat for energy at a greater rate than other exercises.  In addition to these critical benefits, interval training offers a much quicker alternative to spending hours at the gym.   If you’re thinking this sounds great, but you need a more specific workout, here are a few slightly more detailed interval sessions:

  1. Cardio Blaster – Improves fitness and burns lots of calories

  • Warm up:  15 minutes

  • Choose between biking, running, or rowing for 3 minutes at 95% maximum heart rate followed by minutes of active recovery (still moving your body)

  • Repeat this 3 on and 3 off pattern 4 times.

  • Finish with a cooldown of 10 minutes.

      2.   Speedplay – Tones muscles throughout the body, and burns loads of calories and fat.

  • Warm up:  15 minutes, add some 20-sec bursts at the end of the fifteen minutes.

  • Choose between biking, running, or rowing for 30 seconds at full speed or close to it.  Then, take a 3 minute active recovery.

  • Repeat this for 6 reps.

  • Finish with a cooldown of 10 minutes.

These are just a few to give you an idea of what interval training entails, but there are tons of different programs that you can follow.  Also, remember that playing certain sports are great interval training programs, such as basketball or soccer.  Good luck with your workout!