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A guide to Interval Training Workouts
High-intensity training workouts are followed by a large number of fitness enthusiasts. The best thing about incorporating interval training into your daily workout routine is that it helps in building strength & endurance. As it turns out the maximum amount of calories in a very short time. Interval training workouts are supposed to be intense but quick.
Interval Training Workout Guidelines
Before stepping into interval training workouts, make sure you do a 5 to 10 min warm-up session. This session should include some dynamic stretching and physical movements.
And gradually increase your speed. A proper warm-up session will help in preparing your body for the workout session that you are going to do. Skipping a warm-up will put you at risk of injury. Once you have warmed up & properly prepared yourself consider doing the following interval workouts & challenge yourself.
1) Stationary Bike Tabata Workout
The Tabata workout is those in which you do 20 seconds of intense workout in 8 sets having 10 seconds of the break in between. While the whole exercise lasts up to 4 minutes, and you should end with a feeling of not wanting to complete another set.
Workout Instructions:
● For doing a stationary bike, consider warming up for 5 to 10 minutes before. Ensure that you have optimum resistance on your bike before you step in so it doesn't lose control.
● After warming up, sprint intensely for the 20s & bike slowly for around 10 seconds.
● Repeat these in 8 rounds for a total of 4 minutes. End it with a 5 to 10 minute cool down with an easy tempo.
2) 25-Minute Sprint Fartlek Workout
This interval training form combines a steady-state workout with speedy intervals strengthening both the aerobic & anaerobic energy systems of your body. Varying the speed and intensity is up to you. Walk, jog, & sprint for any time interval, & in a varied order. This form of training offers going out & having fun.
Workout Instructions:
1. Jog for around 8 minutes then run fast for 4 minutes and sprint for almost 20 seconds.
2. Walk around 1 minute and sprint for 30 seconds
3. Walk for 1 minute and sprint around a 10 second
4. Walk for 1 minute and Jog for around 5 minutes.
5. Complete a single fast run for 1 minute for finishing, & then cool down by simply walking around 5 to 10 minutes by the end.
3) 100m Walk-Back Sprint
Walking back sprint is a straight-forward workout & it's easy to vary it. Set a particular distance pick a distance for sprinting & walk back to the starting point for recovery. Repeat this exercise 4 to10 times. Make sure you take your workout bag with you for carrying all the essentials before you hit the ground.
Workout Instructions:
● After putting on your workout clothes, warm-up before hitting the track by doing dynamic stretches & accelerations. Then sprint & walk back to the starting point. Repeat this in 4 sets.
4) Lunge/Sprint Combination Intervals
In this type of combination interval, you keep on shifting between intensive strength exercise & an anaerobic cardio interval. It is among advanced types of interval training.
Workout Instructions:
● Complete a whole set of 15 dumbbell walking lunges on both of your legs and then immediately switch to a 30-second hill sprint on an elliptical.
● Take a break for 30 to 90 seconds & repeat. Complete this in 3 sets.
5) Countdown Jump Rope Workout
In this interval workout you have to choose a particular time interval of around 2 minutes and then drop the intensity of exercising. The amount of time you take for rest has to be equal to the time you spent exercising, so it is a 1:1 work-rest ratio.
Workout Instructions:
● For two minutes do as many jump rope revolutions as can and then rest for an equal amount of time.
● For one and half minutes, do as many jump rope revolutions as you can and take a rest for the same time.
● For one minute, complete as many jump rope revolutions as you can and do rest for one minute
● For thirty seconds, complete as many jump rope revolutions as possible and take a rest for three minutes. Then repeat in two sets.
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