Fitness Articles

Get Results with Interval Training

Add Fun and Variety to Your Workouts


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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About The Author

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

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