How To Perform Interval Training

"Intelligent people are always ready to learn. Their ears are open for knowledge." - Proverbs 18:15

There are a number of ways to perform interval training. If interval training is new to you, or if you would like to incorporate it into your weekly training plan, I've listed some suggested ways to progress along with the most effective exercises to use.


Weeks 1-4:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 3-4 rounds (1:2 ratio = 60sec "hard" interval and 120sec active rest/light activity)

Intermediate/Advanced: Perform 6-8 rounds (1:2 ratio = 60sec "hard" interval and 120sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Weeks 5-8:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 4-6 rounds (1:2 ratio)

Intermediate/Advanced: Perform 8-10 rounds (1:1.5 ratio = 60sec "hard" interval and 90sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Weeks 9-12:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 6-8 intervals (1:2 ratio)

Intermediate/Advanced: Perform 10-12 rounds (1:1 ratio = 60sec "hard" interval and 60sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Frequency: Start out with 2-3 intervals per week for the first 8 weeks and increase to 3-4 interval sessions per week during the last four weeks (if fat loss is your main goal).

Use a variety of interval methods to prevent boredom, overuse injuries or adapting to the exercises.

The best methods for interval training include (in order of most effective to least effective):

Hill sprints
Sprinting outside
Treadmill sprints
Strongman type exercises/medleys (car pushing, sled drags, clean and presses, farmer's walks, etc.)
Bodyweight or Kettlebell circuits (burpees, jump squats, pushups, swings, snatches, etc.)
Hybrid and weighted exercises (thrusters = front squat/push press, front squats, sandbag clean and presses, etc.)
Bike sprints
Rope Jumping
Elliptical

Remember that a "hard" interval means an exertion level of 8 or 9 out of a possible 10 (the hardest you could possibly go). Your active rest/light activity should be at a level of 4-5 out of 10. Your cool down should be at a level 3.

For a beginner, a "hard" interval at level 8 or 9 could be a fast walk or light jog. For someone who is an intermediate or advanced, it could mean sprinting 400 meters while wearing a weighted Xvest! You have to adjust intervals to your level of conditioning and increase/improve over time.

As mentioned many times before, the first and most important step to achieving your fat loss, health and fitness goals is your diet. Read my previous blog posts for some good tips and information.

Good luck!