The Scoop on Interval Training
High-intensity interval training (also known as HIIT) is one of the newest trends in the fitness industry. It’s catching on because it’s is a form of exercise that most people can incorporate into their cardio and strength routines, and most credible exercise and science organizations recommend it. The benefits are fantastic too!
What is Interval Training?
Interval training is when you exercise from intense activity to light activity continuously for a period of time. During intense exercise, your muscles produce waste products that can make your muscles sore. Too much can make exercise painful and exhausting. When you alternate between easy and hard exercises throughout a period of time, you reduce the amount of waste products in your muscles and this makes your workout more comfortable.
Why is it so effective?
You burn more calories. When you increase intensity, even if it is just bouts of intense work, you burn more calories.
You improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity.
You stay motivated. Adding short intervals can add variety to your exercise routine and keep you motivated. It also can make the time go by faster and keep you focused.
Try it:
If you are someone that is on the go or pressed for time, interval training is a great solution. Interval training, whether for strength or for cardio, should be performed a few times a week.
Workout One: Choose your favorite mode of cardio (walk, run, bike, swim, stair climb)
Warm up with 5 minutes of easy exercise
Perform 6 – 10 rounds of 1 minute hard and 1 minute easy
Cool down with 5 minutes easy
Note: HARD should be hard enough that you cannot carry on a conversation.
Workout Two: Choose your favorite mode of cardio (walk, run, bike, swim, stair climb)
Warm up with 5 minutes easy
Perform 3 – 5 rounds of:
1 minute hard, 1 minute easy
2 minutes hard, 1 minute easy
3 minutes hard, 1 minutes easy
Cool down with 5 minutes easy
Workout Three: Strength
The Tabata workout lasts only four minutes, but is one of the longest four minutes you’ll ever encounter. The structure of the program is:
Workout hard for 20 seconds
Rest for 10 seconds
Complete 8-10 rounds
Examples of three exercises to include could be:
Push Ups, Squats, and Crunches OR Dips off a bench/table, Lunges, and Squat Jumps
Take it up a notch!
If you want to take it to the next level, combine your strength with your cardio. This workout could include the following:
Warm up with 5 minutes easy
Perform 5-10 rounds of:
30 seconds hard cardio, 20 seconds of push-ups, 30 seconds rest
30 seconds hard cardio, 20 seconds of squats, 30 seconds rest
Cool down with 5 minutes easy
The Whole U has an entire page of resources dedicated to helping you improve your fitness or get you started on the right track. Check out our training page.
Share your favorite interval workout in the comments below! The first three commenters will receive a Whole U t-shirt as thanks.
