How to Interval Train

Interval training is repetitions of high-intensity activity followed by periods of low-intensity activity. This training method is one of the best ways to burn fat and get the healthy and lean body that you desire. Interval training is effective because your body never truly adapts to this type of cardiovascular exercise, so you are burning high numbers of calories in every session. Interval training is usually measured by time.

Things You'll Need

  • Stopwatch
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Instructions

  1. Interval Training

    • 1

      Choose the activity you want to use for interval training. Good methods of interval training include running, walking or riding on a stationary bike. If you do use a treadmill or elliptical trainer, realize that it may take up to a minute to speed up or slow down. If possible, walk or run on a rubberized track to protect your knees or ride an exercise bike.

    • 2

      Choose your total interval time. How much time do you have to exercise? 15 minutes? 30? 60? Choose a time that fits into your schedule.

    • 3

      Choose how long you want your intervals to be. A good place to start would be 2 minutes of high intensity followed by 2 minutes of low intensity.

    • 4

      When exercising, rate your perceived exertion (RPE) or exercise intensity. Ask yourself on a scale of 1 to 10 how tiring the exercise is. Your high-intensity bursts should feel like a 7 or 8, and your low intensity should range from 4 to 6 on a scale of 1 to 10.

    • 5

      Change up your intervals. You can change to 3 minutes of high intensity and 2 minutes of low intensity, or 4 and 2, or 4 and 3. The key is to change the length of your intervals and rest periods every few weeks to keep challenging your body. Increase your total interval time. If you were unable to complete 30 to 60 minutes of interval training at first, add one interval each week to build up over time.