Interval Training
Learn about the benefits and how to design your workout
Here's a guide to help address the benefits of interval training, how to design an interval-based workout, and how to gauge intensity with examples.
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What is Interval Training?
Interval workouts or High Intensity Interval Training (HIIT) workouts alternate between high-intensity exercise and low-intensity exercise or complete rest. These types of workouts are extremely versatile and accessible, fitting many different fitness levels and goals, and are adaptable to various workout styles.
What are the Benefits?
The short answer: More bang for your buck!
Great for efficiency and effectiveness because you will burn more calories in less time. You will also rev up your metabolism and continue burning long after the workout is done.
Excellent for heart health and overall performance. It might also help with the management of type 2 diabetes and improve muscular strength and endurance.
Great option for anyone who tends to get bored easily. With interval training, you’re never doing the same thing for very long.
Ways to do Interval Training
Interval training is very versatile because it can be done in many different settings and on many different types of equipment/machines.
Some examples of ways that you could incorporate interval training into your routine would be:
walking or running on a treadmill or outside
biking
rowing
elliptical
stairmaster
swimming
body weight exercises (squats, pushups)
plyometrics (jumping jacks, high knees, burpees).
Designing your workout:
Do a 5-10 minute warm-up to help avoid injuries and prepare your muscles for the workout.
30 sec - 2 min work interval
High-intensity exercise
Note: beginners can start with moderate-intensity exercise
30 sec - 2 min rest interval
Can be rest or low-intensity exercise
Repeat 5-10 cycles
Alternate between intense exercise and rest at a ratio of 1:1 or 2:1
5-10 min cool downAlternate between intense exercise and rest at a ratio of 1:1 or 2:1
Interval workout examples:
Work Interval | Rest Interval |
1 min jog | 1 min walk |
1 min fast walk | 1 min slow walk |
30 sec body weight squats (fast-paced) | 30 sec rest |
1 min stationary bike (fast-paced, high-resistance) | 1 min stationary bike (slow-paced, low-resistance) |
Notes:
Workout duration can last from 10-30 min
Start slow and build up the intensity as you progress in your workouts
How long and how often?
Interval training doesn’t have to take long. An interval workout could be anywhere from 10 to 30 minutes, depending on your fitness level and the amount of time you have to complete the workout. Incorporate interval training into your routine once or twice a week to rev up your metabolism and build endurance.
How to gauge intensity?
Method 1: Use rating of perceived exertion scale
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
This is a scale of 1-10, with 1 being exerting no energy, and 10 being the absolute hardest that you can work.
Aim for an 8-9 on the RPE scale during the intense part of the exercise and a 3-4 on the rest period.
Method 2: Use heart rate
The high-intensity exercise period should get you to 80-90% of your max. heart rate. This is a short period.
During the “rest” period, your heart rate should come down to 70-75% of your max heart rate.
How to calculate heart rate (HR) zone:
Step 1: 220 – age = estimated max HR
Example: 220- 50 years old = 170 bpm
Step 2: estimated max HR X % of workload = target HR zone
Example: 170 bpm x 80% (intense period) = 136 bpm
170 bpm x 70% (rest period) = 119 bpm
Precautions:
Always consult with a doctor before beginning any exercise program. It is best to have a solid foundation of overall aerobic fitness before incorporating interval training into your routine. It may be helpful to consult with a personal trainer in order to design a program that works best towards your goals and abilities.