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:
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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.
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