Men's Health Interval Workouts

Men who perform health interval training workouts alternate between periods of high-intensity effort and rest for a set number of intervals. A large body of evidence suggests that this type of training is beneficial for everything from fat loss and muscle growth to cardiovascular fitness. There are many different interval routines, and while some require equipment like weights, punching bags or kettlebells, you can opt for a low-tech option by hitting the local park.

  1. Hurricane Training

    • Martin Rooney's Hurricane Training is so-called because afterward, you feel like you've been hit by a hurricane. This method uses sprints but takes a different approach to intervals. Rather than resting for a fixed time, you wait until your heart rate drops to 120 beats per minute. Sprint for 10 to 15 seconds and build up to nine intervals. When you can do this, add other body-weight exercises like pushups and crunches after your sprints, but before your rest period.

    Tabata Method

    • The Tabata Method is an four-minute workout designed to tax both the aerobic and anaerobic pathways. You perform as many reps as you can of an exercise for 20 seconds, rest for 10 seconds and then repeat until the four minutes are up. During the 20 second intervals, go all out and try to beat your record. Good exercises to use are the front squat and the “thruster,” which combines a squat and dumbell press at the same time.

    KettleBell Swings

    • The “hinge” of the hips during a kettlebell swing activates a number of muscle groups, including the hamstrings, glutes and lower back, and has good carry over to many sports. You can use them in interval workouts by swinging for 10 to 30 seconds, then resting for 45 to 60 seconds. During rest periods, walk or jog slowly on the spot if you want to keep your heart rate up.

    Punching Bag Rounds

    • Because many interval training methods focus on the lower body, it can be tough to do several of them in one week. Get around this with a punching bag workout. Go all out for 30 seconds, then use the jump rope or jog lightly on the spot for two to four minutes. Start with five rounds and build up from there. When punching the bag, keep your wrist locked and go for speed over power unless you've been trained in the correct and safe punching technique.