What is Interval Training?
Interval training consists of alternating periods of high-intensity and low-intensity cardio exercises. This structured variation helps improve endurance, performance, and fat burn in a short period.
Benefits of Interval Training
1. More Effective Workouts
The primary goal of interval training is to get the most out of a short cardio session. The most effective interval sessions last around 20 minutes. Anything beyond that may lead to fatigue and reduce performance.
A study found that just 15 minutes of high-intensity interval training over 2 weeks significantly boosted endurance. [1]
2. Heart-Friendly for People with Cardiac Conditions
Research shows that interval training can deliver greater cardiovascular benefits than continuous moderate training in individuals with stable heart failure. [2]
Another study found that intensity plays a key role in improving aerobic capacity and reversing metabolic syndrome risk factors. [3]
3. Say Goodbye to Boredom
Tired of the same old routine? Interval training adds variety and challenge to your workouts. With muscles fully engaged and energy constantly shifting, boredom doesn’t stand a chance.
It works with various activities:
4. Max Fat Burn
Interval training boosts your fat-burning capacity by triggering a stronger anabolic response than traditional steady-state cardio.
5. Better Metabolism
Interval workouts improve post-exercise metabolic function. One study even showed that sprint training improves carbohydrate metabolism in skeletal muscles. [4]
And contrary to myths, interval training works equally well for all genders. [5]
Sample Interval Program for Beginners
| What to Do | Duration | Intensity (1–10) |
|---|---|---|
| Warm up at 4.5 mph | 5 minutes | 3.5 |
| Jog at 5.5 mph | 1 minute | 6.5 |
| Jog at 5.0 mph | 2 minutes | 5 |
| Jog at 5.7 mph | 1 minute | 7 |
| Jog at 4.8 mph | 2 minutes | 4 |
| Jog at 5.5 mph | 1 minute | 6.5 |
| Jog at 5.0 mph | 2 minutes | 5 |
| Jog at 5.7 mph | 1 minute | 7 |
| Jog at 4.8 mph | 2 minutes | 4 |
Beginner Tips
- Limit interval training to twice per week to avoid overtraining.
- Listen to your body. If you feel overly tired, take a break.
- Always cool down post-session. Allow your body to recover before the next workout.
You’re now equipped to begin your interval training journey. When you’re ready to level up, ping us—and we’ll bring the advanced guide your way.
Also Read:
- Add Comfort to Hiking with Yoga and Interval Training
- HIIT: High Intensity Interval Training
- The Complete Guide to Interval Training (Infographic)
References: [1] Burgomaster KA et al. (2005). Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity. J Appl Physiol. PubMed: 15705728 ^Back to Top^ [2] Maiorana A. (2012). Interval training offers greater gains than continuous training in people with heart failure. J Physiother. PubMed: 22884189 ^Back to Top^ [3] Tjønna AE et al. (2008). Aerobic interval training vs moderate exercise for metabolic syndrome. Circulation. PubMed: 18606913 ^Back to Top^ [4] Burgomaster KA et al. (2006). Short-term sprint interval training enhances skeletal muscle metabolism. J Appl Physiol. PubMed: 16469933 ^Back to Top^ [5] Carter SL et al. (2001). Changes in skeletal muscle in males and females post-endurance training. Can J Physiol Pharmacol. PubMed: 11405241 ^Back to Top^
