To take you even more in depth with my tips about weight loss, I want to talk to you about intervals. Because if you aren’t doing any intervals, you won’t be losing weight. Even if your goal is not to lose weight but just to get healthy or maintain your fitness level, intervals should still be an important part of your workout routine.
Interval training involves bursts of high-intensity exercise alternated with low activity “rest” periods to get your heart rate up and then let it come back down.
Think about it this way: is it easier for you to start working out or to keep working out once you get going? Or apply that to anything you do in life — knitting, cleaning, writing. Now take it back to intervals: it’s easier for your heart and lungs to maintain than to stop and go. Going back and forth between high intensity and rest strengthens your heart and lungs and increases your metabolism.
Here are 3 ideas for an interval-based workout:
1. Sprints and Hills
Alternate running as fast as you can on flat ground with speed walking or jogging up an incline. If you can find a good place out side to do this, go for it. But this will be easy to accomplish on the treadmill, too. Set a time or a distance for each section. Start by trying a 30/60 split, meaning you would sprint for 30 seconds then hike it up the hill for 60 seconds then repeat. See how long you can do it. If you finish 3 sets your first time out, try getting to 4 next time.
2. Stick to the Hill
No need to get fancy really: if you have a hill, you have an interval. Run up it, walk down it and repeat. You can do the same on any set of steps, from the ones in your house to the bleachers at the track.
3. Cardio and Strength Combo
Alternate any cardio – biking, jogging, jumping jacks, etc. – with any strength move – bicep curls, overhead press, lunges, etc. Go back and forth for a minute each and feel free to switch up the activity. Bike for a minute, squat for a minute; run for a minute, curl for a minute, and on.
NEXT UP: 7 more fat-killing cardio-boosting interval workout ideas!