Interval Training: How to Get Started, Plus 3 Simple to Follow Workouts!

When it comes to dropping weight and getting fitter and healthier, many people seem to think that the longer you spend in the gym, the more beneficial your workouts will be.

However, this isn’t the case at all. For starters, if you spend too much time training and working out, then you could very well end up overtraining, which could cause you injury, and will mean that you aren’t progressing or benefitting from each workout as much as you should be.

Then, there’s the fact that just because you happen to spend a significant amount of time in the gym, that doesn’t mean you’re still working out as effectively as you could. You could spend two hours in the gym, but take five minutes rest in-between sets. It isn’t how long you spend training, it’s what you do with your time that matters. Interval training for example, is a great example of that, and we’ll be looking at it here.

What is interval training?

Basically, interval training requires a person to exercise at a steady pace for a certain amount of time, and to then increase their effort to near maximum, and push themselves to the limit for a shorter period of time, before getting their breath at a steady pace, before beginning all over again. So, for example, you’d walk for two minutes, sprint for one minute, then walk for another two, and repeat as necessary. Here are 3 workouts for you to try:

Simple cardio boosting training

This workout is very simple, and very effective. Basically, you warm up for around ten minutes, and then begin doing your chosen cardio exercise. You can try it on a bike, a cross trainer, a tread mill, or even just outside.

  • Once you’ve warmed up, begin your cardio exercise at around 90 – 95% of your max heart rate.
  • After three minutes, take a further 3 minutes of steady pace to recover, before repeating all over again.
  • Repeat this 3 on, 3 off pattern for three rounds.
  • Always warm down at the end of each session.

Speedplay training

This is great for toning and strengthening your legs and core.

  • Warm up for 10 minutes, then begin by cycling or jogging at a steady pace for two minutes.
  • Now, absolutely push yourself as hard as you can, and sprint or cycle as quickly as possible for 30 seconds.
  • After 30 seconds, slow down at a steady pace for two minutes, and then begin again.
  • Repeat this pattern a further 8 times.

Interval pyramid

This workout will push you to the limit and will boost your fitness and fat loss dramatically.

Begin by warming up, and then choosing your preferred method of cardio. We’ll use the treadmill as an example. The workout should look like this:

  • Sprint for 30 seconds, and recover for 30 seconds
  • Sprint for 1 minute, and recover for 1 minute
  • Sprint for 2 minutes, and recover for 2 minutes
  • Sprint for 3 minutes, and recover for 3 minutes

Next, you go in the opposite direction so:

  • Sprint for 3 minutes again, recover for 3 minutes again
  • Sprint for 2 minutes, and recover for 2 minutes
  • Sprint for 1 minute, and recover for 1 minute
  • Sprint for 30 secs, and recover for 30 secs.

End the workout with a 10 minute warm down.

If we’ve managed to get your attention, and you’re thinking about trying interval training yourself, then the turbulence centre training program could be exactly what you’re looking for.

It has been designed by experts, is extremely safe and effective, is very affordable, and does not take up much of your time at all. In fact, you can get in shape and lose weight with this program, by simply doing just 90 minutes per week!

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