Using Interval Training to Workout Quickly

The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise

Many people who work full-time jobs find it hard to squeeze in a few hours during the work week to exercise – they don’t want to get up any earlier than they have to to get to work on time, and they’re exhausted after work. However, I have talked with a few personal trainers who have explained the success they’ve had talking clients into dedicating just 20-30 minutes a day, two to three times a week to high intensity interval training workouts.

The exact formula that different fitness websites will list out for interval training times will vary greatly, but the basic idea is to work at about 90% of your maximum for a minute or two, then slow down to allow your body time to recuperate, before sprinting all out again. I say sprinting, but high intensity training cardio training can be used on any cardio machine, from stationary bikes to stair machines to ellipticals, or any non-gym workout like swimming or roller skating.

The only requirement is that you need to be able to press hard enough at whatever activity you’re doing to get your heart pounding and your body sweating with the effort. I’ve found it difficult to reach 90% exertion through the elliptical machine and swimming, for example, but it is definitely possible. You need to reach this level of difficulty at least three to four times during your workout for the interval training to be effective, but you can go on, sprinting and resting, as many times as you are able.

In twenty minutes, most people are able to get through about four high intensity periods, which is enough to make a difference in your cardiovascular health over time. The great thing about this type of workout, unlike distance running, for example, is that the better you get at your activity, you don’t have to dedicate any more time to the activity if you don’t want to. Simply ramp up the speed of your workout, lengthen your high intensity period, or shorten your “rest” periods to increase the difficulty and strengthen your body.

HIIT (high intensity interval training) also burns many times the calories as a steady jog would, in the same amount of time, which will help you keep the pounds off. Burning fat through interval training is very effective, particularly for people who are short on free time.

May 21, 2010 | Filed Under Fitness