Fitness Articles

Get Results with Interval Training

Add Fun and Variety to Your Workouts

I used to be a competitive long distance runner. Day in and day out I’d run mile upon mile, training for the next big race. Some days it meant running a six or seven mile loop that included several (seemingly endless) hills. Other days, I warmed up for a few miles then hit the track for sprints. Run 400 meters. Walk 100 meters. Run another 400 meters. Walk get the idea. This interval training on the track, although not representative of any race I would run, primed my body and helped me stay in shape—and boy was it a tough workout!

Runners and cyclists have utilized interval training for decades. However, exercisers at many different fitness levels can benefit from this type of workout—just adjust it to fit your specific workout needs. Since interval training can be demanding, you don’t need to do it every day. My track and cross country teams trained with intervals twice a week, and focused on other cardio (longer distances) on the remaining days.

Why do an interval workout?
If you’re stuck in a workout rut, intervals can be a new and interesting way to get motivated and in shape. You’ll strengthen your heart, and future workouts will feel easier. Like any workout, it will help burn fat and calories, while also building endurance.

Plus, with interval training the possibilities are endless! No matter what mode of exercise you choose (treadmill, outdoor walking or running, swimming, elliptical, cycling), every workout can be different and the variety within each session keeps things fresh and fun. If you are sick of walking on the treadmill for an hour each day, adding intervals can jumpstart your body out of its low-intensity cardio rut.

The premise of interval training is simple: When you vary your effort by mixing periods of high and low intensities during your workout, your fitness will improve faster and more dramatically—and your workouts will be less boring. During your session, you’ll alternate between shorter, high-intensity intervals and longer, lower-intensity recovery periods. The high-intensity intervals can be "anaerobic" (where you are working as hard as you can, and your heart rate is usually over 85% of your estimated maximum), or simply more intense, like in the 75-85% range, which is still “aerobic.”

You'll know when you’ve reach an anaerobic intensity because you'll start feeling a burn in your working muscles. Adding some anaerobic intervals to your workouts will usually give you better results. But since they are more demanding, anaerobic intervals should be shorter and accompanied by longer recovery intervals. As your fitness level improves, both the length of the high-intensity intervals, and the amount of work you can handle during them, will increase.

During a complete workout, you go through five to ten cycles of high and low intensity. Depending on your fitness needs, you can vary the length of each interval, number of intervals, distance, and speed.

Try these interval workout ideas!
(Always remember to warm up for a few minutes before you start, and don’t forget the cool down at the end.)
  • Cycle or run at high intensity (determined by your fitness level and/or your heart rate monitor) for one minute. Follow this with three minutes of lighter cycling or running. Repeat this cycle ten times for a 40-minute workout.
  • If you are walking outside, walk as fast as you can for one block, then an easier pace for two blocks.
  • If you are on the elliptical machine, increase your speed and/or incline for the first minute of a song, and slow down on a flatter grade for the remainder of the song.
  • If you are up for the challenge, utilize a one-to-one ratio, with three minutes at high intensity followed by three minutes at lower intensity.
Remember, the point is to push yourself just beyond your comfort level, but not to the point of complete exhaustion or injury. Tailor the timing to what you want to accomplish. If you are a beginner jogger, interval training (alternating between jogging and walking) can be a good way to get started without having to run for 30 minutes straight. Happy intervals!

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Member Comments

  • Do this on treadmill with speed and incline.
  • LUANNE613
    Excellent article! I've been doing a slower start to building up, high intensity and then lowering down and a cool a mountain. I think I will try 'hills' for a while! Thank you!
  • Interval training is super effective!
  • I'm writing this in April of 2017 and this article is a dozen years old. The article has been treated well by the passage of time. Recent studies show that high-intensity intervals of shorter total duration make your workout far more effective than conventional workouts lasting much longer. I love it, because I hate exercise and it gives me the benefit of shorter times spent doing it without sacrificing effectiveness.
    Thanks for sharing
  • I will try walking slow, then fast, then slow, then fast and finish walking slow.
    I absolutely LOVE interval training! It gets my heart pumping, my muscles toned, and the workouts just seem to fly by! Great article, thank you!
    I just turned 70, and am in good health and would like to keep it up. Is HIIT safe for this
  • Wow, without realizing it (and knowing I needed to do something) I added jogging into my daily walks to raise my heart rate. Gee, am I finally realizing I want to exercise, rather than I have to exercise.
    Good info that I can begin to incorporate immediately
  • At my aerobics class the instructor sometimes does what she calls interval. We do warm up, cardio for 10 minutes then pick up our weights and do 4-5 different strength exercises without restine, then back to 10 minutes of cardio, second set of strength, back to 10 minutes cardio, third set of stength, then cool down and stretch. The class lasts 60 minutes. Always feel like I've gotten a good workout.
  • Martial art and other self defense practice are natural forms of interval training, because the rule of specificity makes high intensity the right way to do it. Once you learn basic technique, like blocking, striking with the hands and feet, changing position, and so on, the exercise can be done about anywhere, and takes no special equipment.

    These movements tend to involve the entire body, and concentrate on the midsection (if they're done right). Also if they are done right they are good meditation, since focus is on relaxation and concentration. And since you are also increasing your ability to defend yourself, you get more bang for the buck, as the saying goes.

    One of the best self defense techniques is running as fast as you can, over all sorts of terrain (even in your own house), mixed with walking when you are too tired to run. This is also good interval training.

About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.