You'll find it very challenging to be having to constantly restart your momentum from almost scratch on every interval. Please note: it's very important that you don't stop completely when you take your short rest period. Keep yourself moving during this time even if you're just moving very slowly. Near-maximal interval training is one of the most effective and toughest cardio methods I've found.
Faster pace here means a speed which you could only sustain for about 5 min. Faster pace here means a speed which you could only sustain for about 3 min Faster pace here means a speed which you could only sustain for about 3 min. Faster pace in this case means a speed which you could only sustain for about 2 to 3 min. A bit faster than you did the previous two days. Faster pace here means a speed which you could only sustain for about 2 to 3 min.
Faster pace here means a speed which you could only sustain for about sec. Faster pace here means a speed which you could only sustain for about 45 sec. Keep alternating work and rest intervals until you've done 15 min. Keep alternating work and rest intervals until you've done 18 min. Fast pace here means a pace you could only keep for about 1 to 2 min.
Keep alternating work and rest intervals until you've done 20 min. If you need a good timer for your intervals, check out the GymBoss timer. Unlike a lot of other timers, it actually has a vibrate feature that means you don't have to experience loud beeping to know when your time is up great if you train with headphones on. You can set the timer to time different work and rest intervals e. It's also not too expensive. The timer clips on and is a neat little piece of equipment - very useful for intervals and also for timing your rest periods when weight training.
Get your Gym Boss now. Lose fat FAST Toggle navigation Main Menu. Interval training is one of THE most effective ways to burn fat while preserving muscle. With interval training just like with weight training, you need to constantly challenge and even shock your body in order to continue making progress. Aerobic Interval Training Aerobic Interval Training is very beneficial for rapidly improving your aerobic conditioning as well as burning fat.
Here are some examples of a number of different intervals you can use in your training: Work Rest 2 min. Work Rest 30 sec. Work Rest 20 sec. This basically assumes you're starting from scratch without interval training experience but with cardio and weight training experience.
It's not a total beginner program but it gives you a good place to start if you've not done intervals before. The three training days per week can be done at any day of the week, e. Monday, Wednesday, and Friday. I like to include at least one day off in between cardio days. Cardio can also be done on the same days as weight training. I would recommend doing cardio AFTER doing weights as doing cardio before will affect your strength levels when doing weights.
With this program, we'll gradually be increasing the workload, the intensity and decreasing rest periods. We'll also be changing up the different styles of cardio being done. Start each cardio training session with minutes of slow to moderate-pace warm-up of the specific activity you'll be using.
When the program calls for slow-pace or rest intervals, this basically means dropping back to a very minimal and easy pace or simply walking around - nothing challenging at all.
After 8 weeks on this program, take at least a week off cardio training. When you go back to it, feel free to experiment with other combinations of interval training - you're going to be in great cardio shape! Note - these progressions aren't based on any scientific studies, only my own experience with interval training with how to best progress as you do it so that you get the most out of it. Week 1 - Aerobic Interval Training Day 1 Day 2 Day 3 2 min faster-pace then 1 min slow pace 2 min faster-pace then 1 min slow pace 1.
Keep alternating work and rest intervals until you've done 15 min 18 min training time. Keep alternating work and rest intervals until you've done 18 min 15 min training time. Keep alternating work and rest intervals until you've done 15 min Fast pace here means a pace you could only keep for about 1 to 2 min Fast pace here means a pace you could only keep for about 1 to 2 min.
Fast pace here means a pace you could only keep for about 1 to 2 min Week 8 - Near-Maximal Interval Training Day 1 Day 2 Day 3 15 sec of fast pace then 5 sec slow pace 25 sec of fast pace then 5 sec slow pace 25 sec of fast pace then 5 sec slow pace 18 min training time.
Keep alternating work and rest intervals until you've done 15 min 20 min training time. Exercise for Overweight or Obesity. The Cochrane Collaboration. Long-term effectiveness of diet-plus-exercise interventions vs. Obesity Reviews. Aerobic interval training reduces cardiovascular risk factors more than a multitreatment approach in overweight adolescents. Clinical Science. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males.
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I have always been curious as to whether or not tennis counts as a HIIT type workout? But we play for between hours each session, it seems to go against the idea that it should be done in less time for a HIIT workout.
Great article. I always thought HIIT was a great way to work out, but do you suggest doing it in conjunction the resistance training? You can do them in place of the prescribed HIIT intervals, or on separate days.
Especially the swimming training is very low impact, so you can just add it on if you have the time. Of course, listen to your body and be sure to get plenty of rest. Thanks for the interval training regimens. Do these times and numbers fit for people over 40? As a 53 yr. I think the best thing is to choose a mode of activity that suits you best type of exercise such as swimming , then focus on the intensity for what makes sense for you.
Ultimately, be conservative with your first workout, then ramp up from there. Hope that helps and I will keep you point in mind. I am using your program for a year now and it helped me a lot!
I lost 14 kgs of fat and gained muscle… So i am now going to focus more on muscle gaining. But i want to combine this with my racing bike.
So any suggestions on how to do a HIIT program on my bike? And is this okay icm with muscle gain? I now use a 4 day split program, the day other 3 days i use for rest and cycling… Thanks in advance. Marc — I absolutely do think you can ride your bike and do HIIT workouts on your off days, just be sure you do two things:. The more rest you get, the easier it will be for you body to put on muscle.
If you are burning a ton of calories, you need to make sure to eat a lot of food so you are eating more calories than you are burning. Hi, I really appreciate the time and effort you put in writing these really helpful articles. Right now, after one week if doing HIIT and some strength training I was able to break my weight loss plateau and lose 3 pounds! These are great. Thank you so much for taking the time to put them together and post this article.
Thanks for interval program. I want to lose around 50 lbs and will workout with interval training. How long does it take? Maxi — I think a good pace of fat loss is lb per week for most guys 0. Hi Marc and the team. Phenomenal article, really learned a lot.
I use an elliptical machine , without the bars and at a high resistance setting for interval training, however my machine had to go in for a service and what I found as a simple, highly effective replacement was plastic two step ladder, the ones you often see in pharmacy dispensaries etc which staff use to reach shelves lightly out of reach.
If you step up to the higher step for 30seconds and then do the lower step as a light workout, you get an incredible, leg burning workout. Enjoy and thank all of you for a great program. Thanks for sharing, Don and congrats on your success.
Sounds like a smart, easy way to get a solid workout. This is a very useful article. Keep up the good work. I am not very keen on jogging and running- What about interval training on the rowing machine? Would that be an acceptable alternative and what would be a good schedule?
Absolutely, you can choose many different modes of activity for interval training, with the rowing machine being a particularly challenging and effective way to complete interval training.
Hey Katy, Kristin may add some extra detail, but it means run for 30 seconds at an incline of at least 7 or more. Most treadmills go up to an incline of Let me know if you need any more detail. Presently i am following a good diet plan…but i need recommendations about exercise …. Is the following plan good? Monday:-morning- cardio….. Thanks for the feedback!
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