Women today have got a lot on their plate. Some are lucky enough to squeeze in a daily workout session. However most of us are pressed for time and exercise is often put on the back burner because of it. If you think that you need to spend hours at the gym to see results, you’re wrong! In just 30 minutes or less you can get an effective workout that blasts fat and torches calories—with interval training.
Studies have shown that using interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—yields greater fat loss and burns more calories than exercising at a steady pace for a longer amount of time. It’s intense and challenging, but you’ll see results fast!
A study from Medicine & Science in Sports & Exercise also showed that high-intensity intervals may be better than moderate, steady exercises for improving cardiovascular fitness in adults.
If you’re looking to speed up your metabolism, then interval training is great for that as well. As opposed to a steady-paced workout, interval training boosts your metabolism during your workout and well after it has ended. That’s because high-intensity intervals require more oxygen for your body to recover after exercise, and leaves your metabolism operating at a higher level of efficiency for hours after you’re done exercising.
Aside from the physical benefits, training using high intensity intervals is guaranteed to shake up your regular fitness routine. If you’re tired of your everyday exercise regimen, then this is the workout for you.
Get To Work
Now that you know all the facts, it’s time to get to work! The good news is, there’s no set rule on how to do interval training. Just mix up high intensity exercises or cardio with periods of rest, and repeat. To get you started, here are three interval workouts you can do at the gym or at home. Get ready, they’re intense!
- Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or at 7.5 on the perceived exertion scale, in which 0 is no effort and 10 is your max.
- Choose any type of cardio. Do it at your maximum effort for 30 seconds.
- Slow your pace and recover for 2 minutes.
- Do this up to four times.
- Cool down for 10 minutes.
Body Weight Countdown
- As fast as you can, do 10 squats, 10 push-ups, and 10 full sit-ups.
- Then do nine reps of each. Then eight, seven, six, and so forth, until you reach one rep of each exercise.
- Rest halfway through the exercise, at five reps, for 30-45 seconds and then continue.
- After finishing rest for 3 minutes and repeat the exercise.
- Cool down for 10 minutes when completed.
- Record your time and try to improve each week.
Plyo Fat Burn
- There are 3 exercises in this routine. Each will be done for 60 seconds, with a 60 second low-intensity rest interval (ie, marching in place).
- The moves: Jumping Jacks, Burpees, Mountain Climbers.
- After completing all 3 exercises, rest for 2-3 minutes and repeat up to three times.
- Cool down by walking for 10 min.