Interval Training: Easy Guide

Wellness your inbox

Subscribe to our newsletter

By clicking "submit," you agree to receive emails from wellnessed and accept our web terms of use and privacy and cookie policy.

What is it? Interval training alternates periods of more intense exercise with periods of recovery (recovery here means going slower such as jogging, walking, or even rest).

Interval training is probably the most versatile of all the cardiovascular training methods because by changing up the duration and difficulty of the work periods, intervals can be modified to suit beginner, intermediate or advanced exercisers, and used to develop aerobic or anaerobic fitness depending on your goals.

Types of interval training:

Interval training is challenging and effective, with different types aimed at different fitness levels.

Why do it? Alternating intense bouts of exercise with periods of recovery allows you to exercise at high intensities without burning yourself out in a matter of minutes, so you can exercise for longer.

HIIT and fartlek work the cardiorespiratory system, increasing both anaerobic and aerobic fitness. And if you’re short on time, HIIT is especially efficient. It has many of the same effects as long steady state workouts, but does it in a fraction of the time. HIIT also has an incredible effect on metabolism, keeping it elevated for hours after (EPOC). This means you continue to burn a significant number of calories, making it a more time efficient way to lose weight.

Moderate intensity interval training a great way of introducing exercise if you’ve been inactive for some time. Compared to HIIT, there is less risk of sustaining injury or suffering with muscle soreness, and it is more comfortable.

Who should do it? Beginners with a good base fitness (ie. regular moderate-intensity exercise) should start with less demanding intervals and gradually build stamina. High intensity interval training (HIIT) is challenging – mentally and physically. If you do too much too soon or too often, you risk injury, overtraining or you might just plain give up.

Popular must reads

Read more

How to get a great workout on the elliptical machine

Get your workout right on the elliptical machine, and this weight-bearing cardiovascular exercise can give you just as good a workout as running on...

The Beginner’s Guide to Stretching & Mobility

It makes you neither fit (cardio) nor strong (strength training). But that doesn't mean you don't need it. It's results appear to go unseen,...

11 Fun, Challenging Exercises to do at the Beach (+ Workout Circuit)

The beach is not a good place to get fit for; it’s a good place to get fit at! Sand and sea are a...

What You Need to Know Before You Start Running on the Treadmill

You wont find a gym without one. They're often held up as an example of everything that's wrong with 21st century living. They have,...

Camping and Hiking for Beginners: A Lexicon of Trail Terms

Like so many sports and activities, backpacking and hiking have a language all their own. While some of the terms are descriptive and easy...

Read more

What You Need to Know Before You Start Running on the Treadmill

You wont find a gym without one. They're often held up as an example of everything that's wrong with 21st century living. They have,...

13 Tips for Exercising in the Summer Heat

Ahh summer. Sunshine, stargazing, surfers, summer romances, beach life, barbeques, bonfires, fresh fruit, ice cream, homemade popsicles, music festivals, and road trips. Is there...

The Best Time of Day to Exercise

Let’s cut right to the chase. The best time to exercise, is the time you’re most likely to exercise. You can argue all the finer...

19 Exercises to tone your abs without crunches

Stuck in a crunch rut doing 100s of crunches? When people think abs, they think crunches. But guess what; crunches aren't the most effective...

Read more

8 Tips for Walking to Lose Weight

We all know how to do it. We do it every day. So you'd think that there wouldn't be much that could go wrong...

How to Choose a Sports Bra

Why are Sports Bras Important?How to Find Your Sports Bra SizeDetermine Level of Bra Support Choose the Type of Sports BraMake Sure the Sports Bra...

13 Tips for Exercising in the Summer Heat

Ahh summer. Sunshine, stargazing, surfers, summer romances, beach life, barbeques, bonfires, fresh fruit, ice cream, homemade popsicles, music festivals, and road trips. Is there...
 
Awesome share! Follow us for more.
Send this to a friend