Interval training is a fantastic way to get in shape and to improve your overall fitness. It’s different from the regular workouts because it is quick, tough, and very effective, and this can be highly productive for people with busy schedules. If you have been thinking about trying this type of training, here’s what you need to know.


What Is Interval Training?


Interval training is a type of exercise that involves alternating between short periods of high-intensity work and low-intensity recovery periods. You can do this type of training with any exercise, including running, biking, swimming, and elliptical machines.


The Benefits of Interval Training


There are several benefits of interval training, including:

  1. Interval training is a great way to burn calories – This type of training burns more calories than traditional cardio exercises, and it helps you burn fat faster.
  2. It helps you tone your body – Interval training involves working all of your muscles, and it helps you achieve a lean, sculpted physique. In addition, interval training increases muscle mass, which can help you burn even more calories.
  3. It is great for your heart – Since it is an improved form of cardio exercise, interval training will help strengthen your cardiovascular system, reducing the risk of heart diseases and stroke.
  4. You get improved endurance – If you want to build your stamina quickly, this is the way to go. You’ll be able to do other tasks for longer without feeling tired.
  5. Interval training reduces stress levels – When you work out, your body releases endorphins, which are natural mood enhancers. You’ll be able to sleep better and reduce diseases that come with too much stress.


How to Perform Interval Training


There are many ways to perform interval training, but it basically involves a combination of high-intensity training and short rests. Some examples include:

  • Running – Start by running at a moderate pace for five to 10 minutes. Then, increase your speed to sprinting for one to three minutes. Finally, reduce your speed back down to a moderate pace for another five to 10 minutes. Repeat this cycle with longer times.
  • Cycling – Start by cycling at an easy pace for five minutes, and then increase your speed to a moderate pace for one minute. Continue for three more minutes before increasing your speed to sprinting for one minute. Reduce your speed back down to an easy pace for another five minutes. Repeat this cycle with 20-minute intervals.
  • Swimming – Start by swimming at a moderate pace for five minutes before you increase your speed to swim as fast as you can for one minute. Next, reduce your speed back down to a moderate pace for another five minutes. Repeat with even longer time limits.


Sample Workout Routine


If you are new to interval training, it’s recommended to start with a beginner’s workout routine. Here is a sample routine that you can follow:

  • Warm-up – Spend five minutes warming up your body by doing some light stretching and aerobic exercise.
  • Interval Training – Perform intervals for 20 minutes. Alternate one minute of high-intensity activity with one minute of rest or low-intensity activity.
  • Cooldown – Spend five minutes cooling down your body by doing some more light stretching and aerobic exercise.


As you become more experienced, you can gradually increase the intensity and duration of your workouts. Remember, you need to challenge your body more to keep seeing changes. Otherwise, you’ll get comfortable where you are at and see no more results.