Interval training can be a game-changer if you want to maximize calorie burn and elevate your overall fitness. Whether you’re new to fitness or already have an established routine, this method can help you push past your plateaus, spice up your workouts, and get results faster. In this article, we will explore what interval training is, why it’s so effective for burning calories, and how you can incorporate it into your lifestyle. Get ready to sweat, because this is your ultimate guide to burning more calories with interval training.
What is Interval Training?
Interval training involves alternating between high-intensity and low-intensity exercises. Instead of maintaining a steady pace throughout your workout, you push yourself hard for a brief period, followed by a recovery phase. The intense bursts of activity, combined with short rest intervals, make your body work harder, which in turn leads to higher calorie burn both during and after the workout.
To put it simply, it’s like flipping between sprinting and walking, allowing your heart rate to fluctuate and giving your body a chance to recover before challenging it again. This constant shift is what boosts your metabolism, helping you burn more calories.
The Science Behind Interval Training and Calorie Burn
When you engage in interval training, you’re not just burning calories during the workout—you also activate the “afterburn” effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC). This means that even after you’ve left the gym, your body continues to burn calories as it works to restore itself to a resting state.
Interval training tends to utilize both anaerobic and aerobic energy systems, which results in more calories burned overall. Plus, it’s a great way to work out in less time compared to steady-state exercises. For example, a 20-minute interval session can often be as effective as 45 minutes of jogging.
Benefits of Interval Training
Besides burning more calories, there are numerous other benefits to interval training:
- Improved Cardiovascular Health: Interval training enhances your cardiovascular endurance, keeping your heart healthy and strong.
- Increased Metabolism: Due to the intense bursts of exercise, your metabolism stays elevated for hours after you finish working out, helping you lose weight faster.
- Better Muscle Tone: Since you work various muscle groups at high intensity, you’ll see an improvement in muscle tone, leading to a more sculpted physique.
- Time Efficiency: If you’re busy and want to get in shape, interval training is perfect for you because it packs a punch in a short amount of time.
- Versatility: You can do interval training with almost any form of exercise—running, biking, swimming, rowing, or even bodyweight exercises.
Types of Interval Training Workouts
Let’s look at a few different types of interval training workouts you can try:
1. HIIT (High-Intensity Interval Training)
HIIT is one of the most popular forms of interval training. It’s all about pushing yourself to the limit during each interval, usually for 20-40 seconds, followed by a recovery period of the same or slightly longer duration.
A common HIIT workout could look like this:
- Warm-up: 5-minute brisk walk or light jog.
- Intervals: 30 seconds of sprinting, followed by 30 seconds of walking or jogging.
- Repeat: 10-15 times.
- Cool down: 5-minute walk and stretching.
For HIIT workouts at home, products like the Sunny Health & Fitness Aerobic Stepper or the Yes4All Dumbbells (available in weights ranging from 2-20lbs) are great tools to add resistance and variety to your exercises. Both are available on Amazon and highly rated, with hundreds of positive reviews from satisfied buyers. You can get them in the links below…
2. Tabata Training
Tabata is a type of HIIT but with shorter intervals and rest periods. You’ll typically work out for 20 seconds and rest for 10 seconds, repeating this cycle for 4 minutes (8 rounds).
For example:
- Burpees: 20 seconds on, 10 seconds rest.
- Jump Squats: 20 seconds on, 10 seconds rest.
- Mountain Climbers: 20 seconds on, 10 seconds rest.
- Push-ups: 20 seconds on, 10 seconds rest.
To add intensity to Tabata workouts, you could use a Jump Rope like the WOD Nation Speed Jump Rope, which is highly recommended for those aiming to get their heart rate up quickly. This jump rope is available on Amazon and you can purchase it through the link below.
3. Pyramid Interval Training
This type of interval training gradually increases the duration of each work interval and then gradually decreases it. It keeps you on your toes, and it’s great for breaking up the monotony of regular workouts.
Example Pyramid Training:
- 1-minute sprint, 1-minute walk.
- 2-minute sprint, 2-minute walk.
- 3-minute sprint, 3-minute walk, and then reverse back down.
This can be done on a treadmill or outside. If you prefer indoor workouts, a treadmill like the NordicTrack T Series is a solid investment with numerous positive reviews and features to keep your training challenging. It is available on Amazon now at the link below.
How to Get Started with Interval Training
- Set a Goal: What do you want to achieve? Is it weight loss, increased stamina, or better cardiovascular health? Setting a clear goal will keep you motivated.
- Choose Your Mode of Exercise: You can do interval training using running, cycling, rowing, swimming, or even bodyweight exercises. Pick the one you enjoy the most.
- Start Small: If you’re new to interval training, start with shorter intervals, like 20 seconds of high-intensity followed by 40 seconds of low-intensity. As you get fitter, you can increase the intensity and duration of the intervals.
- Use a Timer: Timing is crucial for interval training. Use a timer or download an interval training app on your phone to keep track of your work and rest intervals. The Gymboss Interval Timer is a fantastic, highly-rated device that can help you stay on top of your timing.
Incorporating Equipment to Burn More Calories
Adding equipment to your interval training can boost calorie burn significantly. Here are some great products that can help you amp up your workouts:
- Resistance Bands: The Fit Simplify Resistance Loop Exercise Bands are perfect for adding resistance to bodyweight exercises, engaging more muscles, and burning more calories. The set below is excellent value for money and has received outstanding reviews on Amazon. Get the set at the link following.
- Kettlebell: A Yes4All Kettlebell is a versatile tool for adding intensity to squats, swings, and presses during interval workouts. The kettlebell shown below is available on Amazon in weights ranging from 5-65lbs so there is one to suit all needs. See the link below to see more information.
- Stationary Bike: If you prefer cycling for your intervals, consider investing in a YOSUDA Indoor Cycling Bike. It’s adjustable, comfortable, and gets excellent reviews from users who love a good interval ride. Check it out on Amazon at the link below.
Example 30-Minute Interval Workout Routine
Here’s a sample 30-minute routine to get you started:
Warm-up (5 minutes):
- Jog in place, jump rope, or do jumping jacks to get your heart rate up and your muscles ready.
Intervals (20 minutes):
- Burpees (45 seconds work, 15 seconds rest)
- Jump Squats (45 seconds work, 15 seconds rest)
- Mountain Climbers (45 seconds work, 15 seconds rest)
- High Knees (45 seconds work, 15 seconds rest)
Repeat the above circuit 4 times, resting 1 minute in between each round.
Cool Down (5 minutes):
- Walk around your workout space and stretch your muscles to bring your heart rate down.
Staying Motivated and Avoiding Injury
Interval training is intense, so it’s important to listen to your body to avoid injury. Follow these tips to keep yourself safe:
- Warm Up and Cool Down: Always start with a good warm-up to prepare your muscles and end with a cool-down to help your body recover.
- Focus on Form: Ensure you’re performing each exercise with the correct form, especially when adding weights. Poor form can lead to injury.
- Recovery: Give yourself adequate rest days. Interval training is tough on your body, so recovery is key to building strength and avoiding burnout.
- Stay Hydrated: You’re going to sweat a lot. Make sure to drink water before, during, and after your workouts.
How Often Should You Do Interval Training?
You may be wondering how often you should add interval training into your weekly routine. A good rule of thumb is 2-3 times per week, depending on your fitness level. If you’re new to exercise, start with one session a week and gradually add more as your endurance builds. Remember, your muscles need time to recover, so it’s important not to overdo it.
Tracking Your Progress
One of the most motivating aspects of fitness is seeing your progress over time. Consider using a fitness tracker like the Fitbit Charge 5 to keep track of your workouts, heart rate, and calories burned. Seeing tangible results can motivate you to push even harder during your interval sessions. The Fitbit Charge 5 is Amazons Overall Pick as it is highly rated by thousands of customers. You can find out all about it at the link below.
Conclusion: Ready to Burn More Calories?
Interval training is one of the most efficient ways to burn calories, improve your cardiovascular health, and save time. By incorporating intervals into your routine, you’ll be challenging yourself in new ways and experiencing the benefits that come with pushing your body to new limits.
To maximize your success, use popular equipment like kettlebells, resistance bands, and a quality treadmill if you prefer indoor workouts. Don’t forget to listen to your body and progress at a pace that feels right for you—interval training is all about balance between intense effort and recovery. So lace up your sneakers, grab your gear, and start burning those calories! You’ve got this.