How to Build Interval Cardio Workouts

Interval Training Made Simple

If you have been a reader of my blog or newsletter for any amount of time, you know that I believe interval training is hands down the more effective form of cardio for improved body composition (getting a lean, athletic appearance). Many research studies as well as personal accounts have been cited to back up the claim that this high intensity, short burst, exercise form creates the optimal metabolic disturbance and hormonal environment to lower body fat while maintaining muscle (thereby keeping your metabolism high). However, many women still believe that they have to exercise at least 45 minutes on some machine or go running to finally fit into those jeans stuffed in the back of the closet. I will say it again….save the marathon cardio sessions (this includes those back to back group exercise classes) for when you are actually training to run a marathon. Excessive, endurance based cardio sessions are more likely to get you burned out or injured before they get you into your favorite pair of jeans. So now that you know why you should be doing interval training, I will share how you can build, simple, effective interval workouts to get fit and lean in the comfort of your own home.

What is an interval?
An interval is simply a period of very hard work followed by easy work. You repeat the interval for a total number of rounds for a complete cardio workout.

How long should my intervals be?
Depending on your level of fitness and the exercise you choose, you can use intervals that are 1 to 4 minutes long. Work periods generally range from 30 seconds to 2 minutes and a rest periods between 30 seconds and 3 minutes. A beginner interval would be 1 minutes of work to 3 minutes of rest while an advanced interval (for someone who has done interval training consistently for 3 to 4 months) would be 2 minutes of work to 1 minute of rest.

How long should my total workout be?
This form of exercise is extremely challenging (if done correctly) and a 20-minute session (excluding warm up and cool down) is plenty time to reap the benefits of this form of training. One of the appeals of intervals to many busy women is the ability to increase the challenge for greater fitness gains or increased body composition results by changing the type of exercise you are doing, increasing the intensity or duration of the work period, or decreasing the intensity of the rest period- all without increasing the total time spent working out.

What kind of exercises will I do?
The exercise options for interval training are limitless. You can stick to the more traditional forms of exercise and use a treadmill, elliptical, or stair machine or use bodyweight movements to create a workout that can be done anytime and anywhere.

How often should I do interval training?
If you are just starting, I would suggest adding one session of interval training per week to your current exercise routine. Eventually, if needed for your desired results, you can work up to three sessions per week. Interval training is taxing so it is important to allow time for recovery.

Can I do interval training if I am out of shape?
Interval training can be done by people of all fitness levels since the “hard work” done is relative to each person and the exercise selection can be catered to the individual’s abilities. Someone who is deconditioned may be challenged by doing step jacks (low impact jumping jacks) while an advanced trainee may need advanced jumping jacks variations to be adequately challenged.

PUTTING IT ALL TOGETHER

If you want to get started with interval training, incorporate the following interval workout into your current exercise routine once per week to start and eventually add more sessions.

Sample Interval Workout:
Choose 4 exercises from the demo videos.
Warm up by doing each exercise in your interval workout for 10 repetitions in a slow and controlled manner. Repeat for a second time.
Do exercise #1 for 30 seconds then march in place for 90 seconds.
Do exercise #2 for 30 seconds and then march in place for 90 seconds.
Do exercise 3 for 30 seconds and then march in place for 90 seconds.
Do exercise #4 for 30 seconds and then march in place for 90 seconds.
Repeat the sequence once more.
Cool down by marching in place for minutes.
Entire workout will take 22-25 minutes. If you have less time, only do the sequence once but do not skip the warm up and cool down!

Low Impact Exercise Options


High Impact Cardio Exercise Options


To make keeping up with the time and number of rounds without being distracted from pushing hard a breeze, order a Gymboss interval timer like the one I'm using in the second video. Click here to get yours:

Have fun and tell me which exercises you chose and how your interval cardio went by clicking on

“comment” and leaving me a comment in the comment section below.

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