How to Perform High Intensity Interval Training

If your cardiovascular routines have become too long and tedious to maintain, it is time to incorporate high-intensity intervals. By performing short intervals at a difficult pace, followed by another interval at a moderate pace, high-intensity interval training burns more calories during and after your workout. This is due to the high energy expenditure that is used for the challenging intervals. This type of workout can also be performed in half the time of a traditional, long cardiovascular workout. Its convenience, effectiveness and fat-burning capabilities make it an ideal workout for those who need to shake up their cardiovascular routines.

Instructions

    • 1

      Choose your favorite cardio workout. If you find that you're glued to the treadmill during your cardio sessions, this is the machine you will use for high-intensity interval training. If you are a runner, then you can perform intervals on your next run. This training can be used for almost any type of cardio: running, elliptical training, cycling and rowing. After picking your type of cardio, warm up at an easy pace for five to ten minutes, depending on how long you plan to train. A 30-minute session of high-intensity interval training is short but effective, and therefore only needs a five-minute warm-up.

    • 2

      Determine your intensity levels. On a scale of one to 10, one should be easy and 10 should be as hard as you can go. For example, on a treadmill, a typical warm-up pace is around 3 to 3.5 mph. Depending on the individual, this would classify as an easy walk, therefore being a one on the scale. After finding your easy level, you can determine your moderate pace. For one minute, pick up the pace so you are going at a level of five to six, or somewhat challenging. After this minute, determine the hardest you can go at level 10 of your effort for 30 seconds. This should be a challenging 30 seconds, not painful. After this intense interval, bring it down to a moderate pace for a minute and a half, at about five on the scale.

    • 3

      Put together your high-intensity interval training workout. A 30-minute session can be performed like this: warm up for five minutes, go to a moderate pace for one minute, go to a hard pace for thirty seconds, go to a moderate pace for a minute and a half. Repeat last two intervals 10 times, then cool down for five minutes.

    • 4

      Develop a workout schedule to include high-intensity interval training. For example, if you already do steady-state cardio training three days a week, replace two of those sessions with high-intensity interval training. Whatever your schedule, try to incorporate two to three of these 30-minute workouts in a week. As time goes on and you become more fit, you can increase the length and interval intensity accordingly. Doing more than three of these sessions a week can lead to over training, so be cautious of your plans.