Interval training is a type of physical training  that involves bursts of high-intensity work interspersed with periods of low-intensity work. The high-intensity periods are typically at or close to near-maximum exertion while the recovery periods may involve either complete rest or activity of lower intensity.

What are the benefits of interval training?

Not only can it help improve your aerobic capacity to exercise longer, It’s also a great way of burning fat in a short and intense workout. Its fat burning benefits are not only limited to the workout period itself. You actually continue to burn calories long after the workout due to its metabolism boosting effects (for up to 8 hrs after exercising!)

 How can you do them?

Several different interval training methods exist. The most basic being a 2:1 (recovery : work) ratio. For example, alternating 30 seconds of jogging/walking with 15 seconds of hard sprinting; or 2 minutes of light biking with 1 minute of pushing the pedals all out with heavy resistance

But interval training isn’t only limited to this protocol. You can change to a 1:1 (even work to recovery) or 1:2 (double work to recovery) In these cases the workout will likely be shorter do to the higher intensity.

JUST’S PYRAMID INTERVAL WORKOUT:

Below is a specific workout I like to use in my spinning classes called “pyramid” intervals. It always gets my participants’ hearts pumping! I will also use this for my own running workouts, when I want to get an intense and time-saving session in. I’ll just go to a track nearby and push it! It follows a 1:1– meaning even work to recovery time. This can also be done on your favorite gym cardio machine (treadmill, eliptical etc.) by adjusting pace and/or incline.

It is guaranteed to get your heart rate up and burn fat -both during and well after, throughout the day. Best of all, it only takes 21 minutes to complete – including warm-up and cooldown!  No equipment is needed- other than a watch with a timer. So… no more excuses for not having time to exercise! 😉

*1st number is work time in seconds. 2nd is recovery. Eg. 30 sec work: 30 sec recovery

  • 4 min warm-up (light jog or cycle)
  • 30:30
  • 45:45
  • 60:60
  • 45:45
  •  30:30
  • 45:45
  • 60:60
  • 45:45
  • 30:30
  • 4 min cooldown

 Give it a try! I’d love to hear your feedback.

Happy Workout!
Just