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Interval Training Workout

Interval Training Workouts

Interval training involves exerting one's maximum amount of energy for a short period of time, and then resting or walking for a short period of time. The purpose of this exercise approach is to facilitate the athletes improvement in cardiovascular endurance as well as to force the body to become more well rounded in it's overall physical ability. Many individuals regularly perform interval training routines to promote safe, rapid, and effectiveness weight loss.

Several studies have shown that interval training is more effective in loosing weight than long periods of medium energy level activity, which is typically thought of as the most effective method. It also improved cardiovascular function and increases bone density and muscle mass.

Cost: $0 to $500

If you're on a budget, you can begin interval training immediately with a walking/running routine. Otherwise, consider investing in some reasonable aerobic exercise equipment.

Activity Locations: Home, Gym, or Outside

Depending on your chosen method of interval training, you'll be able to exercise almost everywhere. Try breaking your location up each week to add variety to your exercise routine and maintain motivation.

Types of Movements

There are many different ways to do interval training. As long as a person is fully exerting his or herself for a period of time followed by a rest or walking period and then repeated he or she is doing interval training. The physical activity is most often running but can be rowing, biking, or any other activity which requires a high energy level.

The muscle groups worked really depend on which physical activity is used during the period of high energy level exertion. If the athlete runs, the hamstrings are the muscles which are most effected. Running also works the hip muscles, quadriceps, gluteus maximus, and calf muscles. If the athlete rows, the muscles used include the quadriceps, biceps, triceps, abs, glues, and lats. Biking works mostly the gluteus maximus, thighs, and calf muscles.

Mental and Physical Requirements

Interval training is best suited to those with some experience engaging in aerobic activity. If you are not currently in good physical condition, consider working up to interval training with other steady cardiovascular exercise.

Equipment Requirements

  • Comfortable Shoes
  • Stationary Bike
  • Rowing Machine
  • Weights
  • Exercise Ball
  • Medicine Ball
  • Kettle Bells
  • Resistance Bands

Mental and Physical Benefits


  • Improved Mood
  • Reduced Anxiety
  • Decreased Stress
  • Improved Self-Esteem
  • Improved Focus


  • Weight Loss
  • Improved Immune System
  • Better Cardiovascular Function
  • Increased Resilience
  • Decreased Blood Pressure

Aerobic Effect

Interval training is an aggressive form of exercise and requires a high level of intensity to perform. For this reason, interval training is best suited for individuals that have been regularly exercising and are already in moderate to good shape.

Interval Training Workouts

Interval training is very effective in getting the heart rate up and oxygenating the blood and, as a result, can be considered an aerobic activity. In addition, many types of interval training target also target muscular development and sculpting.

If the athlete is using running for interval training, it is important to have good running shoes. If he or she is using biking as his or her means of exerting energy, a bicycle or stationary bike is necessary. Rowers need a rowing machine or a boat.

In the absence of those, resistance bands, weights, kettle bells, an exercise ball, or a medicine ball may be used for resistance based interval training. However, interval training can be, and often is, performed solely as a cardiovascular exercise in which no added resistance is used (i.e. running, swimming, plyometric movements and so on).