Interval Training Workout Routines – What Are They?
Interval workouts are intense and quick routines that get your heart pumping and leave you dead on the floor. The concept is simple: alternate rounds of moderate exercise with rounds of intense exercise.
Exercises in each round are performed without rest in between. A great example of a simple interval training workout is to alternate between rounds of jogging for three minutes and sprinting for one minute.
And while many interval workouts focus primarily on cardio, you can also use this same concept when creating your strength training routines.
Interval training is often used in sports training, particularly runners. It’s great for conditioning and gives one heck of a cardiovascular workout. It’s also the focus of many effective workout programs, like Max Workouts. Let’s find out how you can benefit from interval training workout routines.
How Interval Training Routines Work
An interval routine starts out just like any other workout – stretching. This will warm your muscles up, and help prevent an injury. If you’re doing a cardio routine, stretching doesn’t have to be too intensive. Once you’ve warmed up, you can get started.
Now, it’s important to note that experts recommend doing intensive interval training every other day. Training on consecutive days is not recommended with this type of training.
To keep your normal workout schedule, you’ll need to work different muscles throughout the week. Let’s say you’re a runner. You may alternate between a running interval workout and an upper body workout. The key here is make sure that you’re not working the same muscles every day.
Get Your Heart Pumping
The goal with any interval routine is to get your heart rate up to approximately 85% of its maximum for a short period of time. This is the high intensity period, and the length of this period will depend on your health and fitness level. Generally, high intensity rounds last anywhere between a few seconds and a few minutes.
And you can customize your routine to match your fitness level too.
If running is too difficult for you, you can alternate between jogging and powerwalking. Eventually, you can work your way up to rounds of sprinting and jogging.
Interval training is so effective because it really pushes the limits of your body. Because you’re not giving yourself those long recovery periods, you burn more calories and fat during your workouts.
3 Benefits of Interval Training
There are so many benefits to high interval training workouts:
Interval training is a more efficient way to exercise. In just 30 minutes or less, you can achieve the same results you’d expect after a typical hour-long workout.
Burn More Fat
Ever heard of the afterburn effect? This can have a huge impact on how much fat you burn, and you can only get this effect after an interval workout.
In a nutshell, the afterburn effect kicks fat burning into overdrive. After such an intense workout, your body’s repair cycle switches to hyper-drive, so you burn even more calories and fat in the 24 hours after your workout.
You don’t need fancy gym equipment to get a good interval workout. All you need is you. Biking, running, rowing, jump roping and aerobic exercises are all great for this training method.
And if you want to incorporate strength training exercises in (we recommend that you do), you can. A simple set of dumbbells is all you need. You may want to throw a pull-up bar in there for good measure.
Interval training routines are hard, but that’s what makes them so great. When you challenge your body, you see results quickly. But it’s not just the results that make the challenge worth it; it’s seeing your body change every week and realizing that you can now push yourself further than you ever could before.
When your endurance improves and you start seeing changes in the way your body looks and feels, your confidence soars and your attitude changes. You start enjoying fitness, and you start feeling more positive overall.
Example Interval Workout
Wondering what an interval workout looks like? The example below is similar to the interval workouts you’d find in Max Workouts.
To get started, choose a weight that challenges you, but allows you to complete 8-10 reps with good form. To complete a round, perform all exercises in a row with no rest in between. After each round, rest for one minute. Repeat the round 5-6 times.
- Goblet Squats: 10-15 reps
- Hang Power Clean & Press: 8-10 reps
- Push-Ups: 10-12
Optional Ab Conditioning
Perform each exercise consecutively with no rest in between. Repeat for three rounds.
- Side Planks: 20 per side
- Vertical Chops (with medicine ball): 20 reps
As you can see, this workout is short and sweet – but really intense. And most of these exercises incorporate multiple large muscle groups, so you won’t be spending your entire session working on just your arms or legs.
Interval training produces results – period. If you’re new to this style of working out, you may want to invest in a solid workout program that offers pre-made routines and expert advice. Check-out Max Workouts since it covers everything you need to take advantage of interval training workout routines to help you burn fat in no time flat.
You Might Also Like: More On Interval Training Workouts