By now there’s a fair chance you’re aware of my love for High Intensity Interval Training – and in my defence, what’s not to love about a workout that’s time-efficient, burns big calories (for up to 24 hours after you finish your workout!) and helps increase your aerobic capacity? Truth is though, this extreme level of intensity is not for everyone, and in many cases, regular interval training is going to be challenging and effective enough for you to get results.
Getting ready for some running intervals – on of my fave session types!
Before we go any further though, let me quickly explain the difference between the two. Interval training is defined simply as periods of low to high intervals interspersed with rest periods whereas HIIT is a specific form of interval training consisting of short periods of intense anaerobic activity alternated with less intense recovery periods. Or to put it into real terms, we’re talking a 30-minute treadmill session with two minute intervals of jogging followed by two minute intervals of walking versus a 20-minute on-the-verge-of-throwing-up workout featuring high intensity four-minute Tabata training drills.
So which one is for you? Personally, I think interval training is a great place to start, particularly for exercise novices. It’s also a great training tool for anyone looking to improve speed, endurance and aerobic capacity (hello City2Surf entrants!). And while I am a huge advocate of HIIT, if you go too hard too soon, particularly without direction or encouragement from a personal trainer, you’re likely to lose motivation or worse – injure yourself.
Today, I’ve put together an easily modifiable interval training program for you to try – simply pick your favourite piece of cardio equipment (treadmill, bike, rower or cross trainer will all work a treat) or lace up your joggers and get outside in the great outdoors, because today’s workout is something you can do anywhere!
So true! (borrowed from www.cheezburger.com)
Pyramid interval program
30 seconds work – 1 minute rest
1 minute work – 1 minute rest
1.5 minutes work – 1 minute rest
2 minutes work – 1 minute rest
2.5 minutes work – 1 minute rest
3 minutes work – 1 minute rest
3.5 minutes work – 1 minute rest
3 minutes work – 1 minute rest
2.5 minutes work – 1 minute rest
2 minutes work – 1 minute rest
1.5 minutes work – 1 minute rest
1 minute work – 1 minute rest
30 seconds work – FINISHED!
(Total training time = 36.5 minutes)
This one is simple to adjust depending on your level of fitness – if you’re new to exercise and the above looks a little overwhelming, increase your rest intervals to 90 seconds and make the peak of your pyramid the 2.5-minute work interval. On the flip side, if it looks too easy, increase the intensity of your work intervals, make your rest intervals ‘active’ rest by continuing to work (but at a lower intensity), or decrease your rest intervals to 45 seconds or 30 seconds.
Like it’s younger, more explosive cousin HIIT, interval training is a fantastic workout and a great way to take your training to the next level. It’s also an excellent way to alleviate the boredom that can sometimes strike while your legs tick over on the cross trainer during the same snooze-fest of a session that you’ve been doing for the past two years. Do me a favour – give this workout a whirl sometime during the week and let me know what you think. And as always, if you’ve got any questions, you know where to find me!
Seamus says
I enjoy this post for two reasons:
1. Interval training is awesome and the above circuit looks punishing (in a good way)
2. The Ryan Gosling meme
Why thank you Seamus. I constructed both of them myself…
Love HIIT!! Did TABATA for the first time yesterday… Waiting for my speech to return.
Isn’t it just the most fun you can have in four minutes???
oh most definitely… my back muscles are killing me. No wait, all my muscles are killing me. Love it.
Love your sessions!!!
Have been doing and modifying for weeks
Keep them coming
How many HIIT/ intervals would you aim for per week for fat loss
?what are your thoughts on Cardio or weights for shape/ tone
Thank you, glad you are enjoying them! Personally, I would aim for 2-3 sessions of HIIT per week. If you’re finding you are able to do more than that then you’re probably not doing true HIIT training.
Regarding cardio vs weights, I believe both play an important role in any exercise program BUT as far as toning/re-shaping your body then it’s weights all the way. Weights done in a circuit style is my favourite way to train, as (when done at the correct intensity) you will enjoy cardio, strength and re-shaping benefits. Plus, the more lean muscle mass you have, the more calories your body will burn even at rest, and the best way to improve your lean muscle mass is through weights work!
From a personal perspective, I know that when I skimp on the strength sessions and just run my weight will stay down, but I lose that fit ‘look’ and (more importantly) my strength drops off noticeably.
Hope that helps, and please let me know if I haven’t answered your question properly. Have a great week!
Thanks that sounds right for me too, love weights 1-2 sessions, 2 HIIT, 2 yoga and 1-2 runs a week
I am enjoying the food input too, very normal and balanced… Refreshing !
Sounds like you have a very well-rounded program! And thank you, it makes me happy to hear that you’re enjoying the blog – I try to ensure my recipes/food ideas are realistic. Not everyone has the time or inclination to commit 100% to a particular style of eating, so I want to make sure my posts are as broadly appealing as possible.