Are you tired of spending hours on the treadmill with little to no results? Interval training might just be the solution you've been looking for. Not only is it a more efficient way to burn calories and build endurance, but it also keeps your workouts interesting and challenging.
However, with so many different types of interval training workouts out there, it can be overwhelming to know where to start. You may have questions about the best types of workouts, how often to do them, and how to avoid injury. In this comprehensive guide, we'll answer all of those questions and more.
Let's start with the basics: what is interval training? Put simply, it's a type of workout that alternates between high-intensity bursts of activity and periods of recovery. The idea is to push your body to its limits during the high-intensity periods, and then allow it to recover during the rest periods.
So, what are the best types of interval training workouts? Here are four of our favorites:
1. High-Intensity Interval Training (HIIT)
HIIT is probably the most popular form of interval training, and for good reason. It's a great way to burn a lot of calories in a short amount of time, and it can be done with just about any type of exercise (running, cycling, jumping jacks, etc.).
Personally, I love doing HIIT on the treadmill. I'll do a 30-second sprint followed by a 30-second rest period, and repeat that for 10-15 minutes. It's a killer workout, but it's over before you know it!
2. Tabata
Tabata is similar to HIIT, but the intervals are shorter and the rest periods are even shorter. Specifically, you do 20 seconds of high-intensity activity followed by 10 seconds of rest, and repeat that for a total of four minutes.
Tabata is great for building endurance and improving your cardiovascular health. I like to do Tabata with bodyweight exercises like squats and push-ups.
3. Fartlek
Fartlek is a Swedish word that means "speed play," and that's exactly what this type of interval training is all about. Instead of following a set pattern of intervals, you simply alternate between periods of high and low intensity based on how you're feeling.
I love doing Fartlek workouts outside. I'll run for a minute at a moderate pace, then sprint for 30 seconds, then jog for a minute, then sprint for 45 seconds, etc. It keeps things interesting and challenging!
4. Circuit Training
Circuit training involves doing a series of exercises in a specific order with little to no rest in between. You can make it a true interval workout by doing each exercise for a set amount of time (e.g. 30 seconds) and then resting for a set amount of time (e.g. 10 seconds) before moving on to the next exercise.
Circuit training is great for building strength and improving your overall fitness level. I like to do circuit training with a mix of bodyweight exercises and weights.
The Benefits of Interval Training
So, why should you incorporate interval training into your workout routine? Here are some of the top benefits:
- Burns more calories in less time
- Improves cardiovascular health
- Increases endurance
- Keeps workouts interesting and challenging
- Can be done with a variety of exercises
Tips for a Safe and Effective Interval Workout
Before you dive into an interval training workout, here are some tips to keep in mind:
- Start slow and gradually increase the intensity
- Warm up thoroughly before starting the high-intensity intervals
- Stay hydrated
- Listen to your body and don't push yourself too hard
- Stretch after your workout to prevent injury
FAQs About Interval Training
Q: How often should I do interval training workouts?
A: It depends on your fitness level and goals, but most people can benefit from doing interval training 2-3 times per week.
Q: What exercises are best for interval training?
A: Any exercise can be turned into an interval workout, but some popular options include running, cycling, jumping jacks, burpees, and bodyweight exercises like squats and lunges.
Q: How long should the high-intensity intervals be?
A: Again, it depends on your fitness level and goals, but most high-intensity intervals are between 20-60 seconds long.
Q: Can interval training help me lose weight?
A: Yes! Interval training is a great way to burn calories and lose weight.
Conclusion
Interval training is a fantastic way to improve your fitness level and burn calories in less time. With the variety of workouts available, there's something for everyone. Just remember to start slow, listen to your body, and have fun!
