3 Interval Training Plans to Build Fitness Fast
By Jason R. Karp, Ph.D.
www.shape.com

Less time in the gym doesn't mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery period—increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).

So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there's no single hard-and-fast rule. Different lengths of work and recovery bring different benefits—and they're all good.

Start with these three interval training plans. Just know this: Interval training is tough, so if you're just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.

1. Cardio BlasterThis is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.

How to do it:

• Warm up for 15 minutes.
• Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of one to 10). Take three minutes active recovery (you're still moving, but at an easy pace) and repeat the 3 on/3 off pattern three to four more times.
• Finish with a 10-minute cooldown.

Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

                                                                                                                                                     READ MORE:

  10 Quick Cardio Moves



1. Jumping Jack

Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.

2. Stair Running

Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.

3. Jumping Rope

Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.

4. Squat Jump

Stand with feet hip-width apart. Bend knees and lower hips into a squat.Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.

5. Split Jump

Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.

6. Step-Up

Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.

7. Alternating Knee Lift

Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.

8. Hamstring Curl

Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.

9. Jog in Place

Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.

10. Side-to-Side Leap

Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

Find more stories like this on diets, fitness, healthy eating and recipes at Shape.com

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Burn fat and build power on a punching bag
by Zach Even-Esh
The best fighters don't need a treadmill to get ripped—just the heavy bag. It's great for building powerful strikes while burning off fat in fast, intense workouts. This simple circuit is your first essential step in becoming "fighting" fit.

DO IT
Perform the exercises one after the other. Afterward, rest 30 seconds. Then repeat for five rounds.

1.) Five low kicks, then five high. With your right leg, kick the lower part of the bag (imagine aiming for the outside of an opponent's thigh) five times. Then kick the higher part of the bag (aim for the head).

2.) Kick the bag as described above with your left leg.

3.) Twenty punches (alternate hands).

4.) Five left hooks (swing your hand in an arc), then five right hooks.

5.) Five knee strikes, alternating sides. Wrap your arms around the bag like it was the back of an opponent's head and bring your knee around to the side to strike the bag.

Note: To avoid injury, always use hand wraps and bag gloves when punching.

How to Throw a Jab
1.) Start with your knees slightly bent, feet staggered, chin down, and hands raised by the sides of the face.

2.) Push off your back foot and snap the jab out quickly. The lead foot will slide forward slightly before impact.

3.) For maximum power, twist your arm in a corkscrew motion before landing.

                                                       http://www.mensfitness.com/fitness/new-moves/heavy-bag-workout