What do Scarlett Johansson, Hugh Jackman, and David Beckham have in common? Well, they all know how to ripe the benefits of interval training! And the list of beloved celebrity names who enjoy staying in shape through interval training workouts doesn’t end here.
If you’re a little geeky (like me), then you can’t resist Googling things up. Lynn Bode who is a certified personal trainer and writer sums up a simple and straightforward interval training definition: “short, high-intensity periods alternated with periods of rest.”
Read on and to find out more about the benefits of interval training. After all, adopting a healthy lifestyle routine is the best investment you can make. J
Interval Training Benefits At A Glance: A Comprehensive Mini Guide
1. No need for complex equipment
Interval training has evolved around bodyweight exercises, which minimizes the equipment you need in order to stay fit and healthy.
However, as you progress with training, you can incorporate various extra gigs to your fitness routine. For example, you can take advantage of a T-Rex rope, legs/arms weights, dumbbells, and bands.
2. Increase endurance and strength
Interval training helps to increase your endurance, speed, and strength because it makes your heart pump blood fast throughout the entire body for a controlled period of time.
As a result, your metabolism gets a mighty boost. Thus, your body takes advantage of the calories you consume instead of storing these in the form of fat.
3. Burn calories more efficiently
On the one hand, your body enters a fat-control regimen once you finish your interval training session (the boosted metabolic rates we discussed above).
But what’s more, you burn a lot more calories while working out with high intensity, as opposed to lengthy, never-ending cardio.
4. Beneficial to various health conditions
Unlike other training routines, interval training can benefit an array of health concerns, including diabetes and heart disease, among others. Furthermore, age isn’t a limiting factor when it comes to interval workouts.
In fact, the older you get, the more benefits you can ripe through well-executed, smart interval training sessions.
5. Counteract age-related muscle loss
Mayo Clinic’s studies confirm an intriguing correlation between high-intensity interval training and reversing muscle deterioration due to aging.
The experts believe that the key to this amazing discovery is the way HIIT helps to change the DNA of the cells to boosts the growth of new muscle.
Interval Training for Beginners: Why and How Anyone Can Enjoy a Happier, Healthier Life
While the benefits of interval training are numerous, beginners may still feel confused. After all, nobody is born the master of interval workouts, right? The good news is that it is absolutely fine to feel perplexed at the beginning. But we’re here to help you out!
So how do you get started with interval training? Let’s keep this short, sweet and simple: there is NO fit-them-all golden rule. Your body is unique. Your lifestyle is unique. What works wonders for some might not work at all for you.
For example, a beginner interval training enthusiast might love burpees and jump roping. On the contrary, other training enthusiasts might feel uncomfortable performing these particular exercises.
There is a single thing you want to know as a beginner, and subsequently, act accordingly.
Find your pace.
Yup, as straightforward as it sounds, finding your pace is the way to go. Don’t push yourself too hard. Aim for quality and not quantity.
Noam Tamir, who is an experienced personal trainer and founder of TS Fitness training platform suggests that you start with a 20-seconds interval of training, followed up by a 40 to 60 seconds interval of rest.
Doing so will help you avoid possible injuries due to overtraining. Plus, it will help you understand better the power and the limits of your own body.
Also, stay focused and try to avoid distractions of any kind.
Top 10 Interval Training Workouts with Video Tutorials
Before we get down to the best interval workouts we have compiled for you, we’re sharing a quick and handy pro tips list.
Pro Tip #1 – Warming up matters
Interval training will challenge your body. Keep in mind that you will be (mostly) racing through the exercises. As a result, injuries may occur due to the fact you haven’t prepped your body right.
All you have to do is to start with gentle, slow circular movements, paying attention to the joints. Warm up the ankles, legs, hips, arms, wrists, shoulders, and neck. You can start warming up from the head to the toe or vice versa.
Finally, jog in one place for a minute or so. If jogging is not your thing, you can try squatting, jumping jacks or lunges. The aim is to make the blood move throughout your entire body.
Pro Tip #2 – Start small and build your way up
Just like we mentioned above, finding your pace is the best thing you can do in order to master interval training and make the most out of your hard work. More importantly, that very rule doesn’t apply only to the beginners.
Each day the overall physical condition of your body changes. Factors, such as stress, lack of sleep, the food you consume, or even the current mood you’re in have much to do with hormones regulation.
Thus, you want to stay away from pushing yourself too hard from the very start. Instead, begin with small intervals and build your way up according to your current emotional and physical state.
Pro Tip #3 – Track your reps
While it almost goes without saying, tracking your reps is highly beneficial to boosting your performance. Furthermore, tracking your reps aren’t limited to a single workout.
If you want to increase your progress with interval training, simply keep a diary. Just write down the date, the exercises and the reps you’ve completed. Next, have this list handy, and it’ll be your best workout pal.
In the case you are feeling confused about whether or not you’re aiming for the right reps and the right intervals, beginners can take advantage of the so-called talk test.
The talk test suggests reciting the Pledge of Allegiance (or any other similar text you know by heart). If you’re able to talk at a moderate pace during the interval of training, then you may wish to slightly increase the intensity.
Pro Tip #4 – Use a reliable timer
We acknowledge the fact that people are very different. Hence, some might find glancing at the wall clock a wonderful option. Others might choose to rely on their phone or even watch.
However, if you want to enjoy every bit of your workout routine and ripe the maximum benefits of your sessions (and hey, who doesn’t?!) – then you want to use a reliable interval timer.
Talking about a reliable timer, there are awesome apps you can download for free, such as Runtastic Timer, Interval Timer, Seconds, and Tabata Stopwatch Pro.
Pro Tip #5 – Short intervals work better
Interval training is called interval for a reason. And the intervals you want to stick with do NOT last for more than a minute.
Build your session aiming for intensity intervals of 20 to 60 seconds, it’s that simple.
On another note, remember that you need to avoid consecutive days of interval training. Every other day is the way to go, which makes interval sessions take up about 3 days of your free time weekly.
Now, let’s jump straight to the best interval training workouts we’ve selected for you below.
1. High-Intensity 10-Minutes Interval Training Workout
We can’t help it but love this simple and effective workout. You don’t need any special equipment, and it only takes 10 minutes to tone your body.
If you’re looking for a full-body fat burning training session, then this one can be a perfect choice. It’s also suitable for beginners, as well as more advanced training enthusiasts of all ages.
2. High-Intensity Interval Training for Beginners
3 different rounds, 10 different moves – that’s all, folks! Even though this high- intensity interval training workout is targeting beginners, anyone can benefit from this well-constructed training plan.
Nevertheless, there is no extra equipment you’ll need, as the workout consists of solely bodyweight exercises. Isn’t it high time to get a little sweaty?
3. Belly Fat Burner High-Intensity Interval Training Workout
This belly fat burner interval training session takes approximately 15 minutes (not counting warm up and cool down, though). Thumbs up, there is no special equipment involved.
You want to perform each exercise for 20 seconds and take 10 seconds to rest. If you’re on the hunt for a workout plan which targets burning belly fat, you’d love to give this session a try.
4. 6-Minute HIIT and Abs Workout
Are you stuck with having only a limited amount of time you can dedicate to improve your health status? Tom Holland who is an experienced fitness guru will show you how to tone your body and burn calories like crazy within as little as 6 minutes.
While there is no additional equipment you’ll need, keep in mind that these 6 minutes will put your will to a test. Challenge yourself and sculpt your abs with these awesome moves.
5. 4-Minutes Tabata Workout
How about an excellent combo of narrow stance squats, plank to push up, butt kicker, bicycle crunches, side lunges, toe touches, hip extensions, and Russian twists?
This 4-minute Tabata interval workout is suitable for all ages and levels of training experience.
Feel free to repeat the session depending on your personal goals and availability.
6. Cardio High-Intensity Interval Training Workout
The reason we find this workout fascinating is that it will make you sweat (and sweat some more!) with a focus on cardio moves. The exercises include lateral jumps, jogging, side to side squats, and burpees, to name a few.
Nonetheless, warm up is also included, taking you approximately 25 minutes to finish the workout completely. We recommend devoting at least 5 more minutes to stretch and cool down.
7. 20-Minute Interval Training
Why do we think this workout rules? Because it’s effective, time-saving, and helps to strengthen and streamline the whole body. That being said, scorching calories in a breeze is another awesome asset.
Check this workout if you’re looking for a complete interval training session which includes warming up without any special equipment.
8. 10-Minute Walk At Home Interval Training Routine
Leslie Sansone’s 10-minute walk at home interval training routine combines slow to moderate walking with intervals of boosted walking pace. No complex moves or fancy equipment – this workout is all about making your blood move from head to toe.
Furthermore, it makes an excellent option for people over 40 who might feel worried or insecure when performing multi-joint bodyweight exercises.
9. Chris Heria’s Burn Fat Bomb Interval Training Routine
7 exercises straight, starting with high knee raises, and challenging you to give the best you’re capable of. Oh, yes! Chris knows how to make you explore the limits of your own body. Admittedly, this is my top personal favorite interval training workout.
45 seconds of training vs. 15 seconds of rest – that’s what we call a high-intensity beast workout mode!
10. 30-Minute Home HIIT Cardio Workout with Warm Up
Firstly, this 30-minute home HIIT cardio targets the entire body, starting with a wonderful warm up, and going through fast feet and star jumps. Secondly, we love the way the lower body gets some proper attention.
Thirdly, the abs strengthening and sculpting exercises make this workout truly worth every minute of your time and efforts.
The Bottom Line
What does it take to build a healthier lifestyle? Living healthy is not merely a practice. Instead, it’s a way of thinking. Do you acknowledge the needs of your own body? More importantly, are you willing to take the small steps towards improving your health and quality of life with love and persistence?
We hope you’re already in the perfect mood for a fantastic training session! Which one of the top 10 best interval training workouts for a healthier lifestyle do you enjoy the most? Have you tried any of these before? We’re always happy to hear back from you. Share the inspiration and keep the motivation! Remember that health makes you wealthy in every meaningful way. Keep going!