• MAIN
  • BLOG
  • ABOUT
  • Body Burn® 28 Day Quick Start
  • CONTACT
  • Privacy Policy

Fit Tip Daily

Lose Weight One Tip At A Time

  • TIP OF THE DAY
  • CELEB DIETS
  • EAT IT
  • WATCH IT
  • BUY IT
  • TOSS IT
  • SUPPLEMENTS
  • EXERCISES
You are here: Home / Boost your cardio routine with interval training / Transform Your Body With Interval Training

Transform Your Body With Interval Training

July 15, 2011 by Adria Ali Leave a Comment

feet-on-elliptical.jpg

     You’ve been going to the gym and burning calories for weeks, even months, but you’re getting board with all the same machines and the monotony of your routine;  It’s time for a change!  Here is a great way to change up your cardio routine and boost your metabolism into burning extra calories.  Try interval training!

Interval training is used a lot in competitive sports, as well as, training for marathons and triathlons.  When used for these three types of activities it  helps  athletes push themselves harder.  In the gym setting, it is often used to get clients through plateaus and into a better metabolic state.

     “Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without over training or burn-out. In this way, adding intervals to your workout routine is a good way to cross train. (Credit).”

Here is the interval training program that I give to my clients to help them resist plateaus and spice up their cardio routines.

  •  Start with a 5 minute warm up at a steady easy pace.
  • Next increase the resistance to a medium intensity.  Keep it at that resistance for 1 minute.
  • Increase the resistance again by 1 level (or appropriate speed change). Hold that level for another minute.
  • Increase resistance again – hold for 1 minute.
  • Increase in level- hold 1 minute.
  • Lastly, drop the resistance back down to your very first level and hold for 1 minute
  • REPEAT The interval for at least 5 rounds (or as long as you choose) 

Here is an example routine for an elliptical trainer.

Minute 1-5 WARM-UP (level 3)

Minute 6  (level 4)

Minute 7 (level 5)

Minute 8 ( level 6)

Minute 9 (level 7)

Minute 10( drop back down to level 4 AND repeat cycle).

There are various ways to do intervals… this is just a very simple interval program.  If you are feeling daring, then try changing the interval length from 1 minute to 2 minutes in length or even 3 minutes before changing the level.

Keep in mind that your final level in the cycle should be very challenging.  If your last level in the cycle seems too easy, then you should increase the intensity.  You can judge the intensity based on the “talk test.”  The talk test is exactly that… a test to see how easily you talk.  If you can still talk in full sentences and you don’t gasp for air then you are on an easy level.  If you gasp a bit in between words then you are at a moderate level.  If you can barely speak at all then the intensity is considered high.

Adria Ali

SHARE:

  • Facebook
  • Twitter
  • Tumblr
  • Pinterest
  • LinkedIn
  • Email
  • Print

Related

Filed Under: Boost your cardio routine with interval training, Exercises, Today's Tip Tagged With: burning fat, cardio training, fat burning, increase metabolism, Interval training, talk test, training for marathon, training for triathlons

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

To Verify You\'re Human, Please Solve The Problem: * Time limit is exhausted. Please reload CAPTCHA.

SEARCH FIT TIP DAILY


Daily Fitness Tips on iPhone





Join the Body Burn 28 Day Challenge

SOCIALIZE WITH FIT TIP DAILY

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter

AS SEEN ON

SUBSCRIBE TO FIT TIP DAILY


The Latest

  • 10 Benefits of Shilajit and How it Could Improve Your Life
  • Holiday Giveaway from Everyday Essence
  • Privacy Policy
  • Get Better Fitness Results – Strengthening Neural Pathways
  • Fit Talk – Experts Weigh In – Why Deodorant Is Bad For Your Health

LIKE FIT TIP DAILY

FOLLOW FIT TIP DAILY

Tweets by @FitTipDaily

PEOPLE ♥ FIT TIP DAILY

Rebecca Cardon from Bravo's hit reality show Workout loves Fit Tip Daily!

SHOP FIT TIP DAILY

SHOP FIT TIP DAILY

ABOUT FIT TIP DAILY

Fit Tip Daily is brought to you by Adria Ali. She is a personal trainer with a Bachelors of Science in Kinesiology (exercise science) plus she holds three certifications from the National Academy of Sports Medicine. Adria has dedicated her life to changing peoples perception of fitness inside and outside of the gym with great fitness tips daily!

AS SEEN ON

GET SOCIAL

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter

TAGGED

ab exercises biggest loser butt exercises celebrity diets celebrity fitness celebrity weight loss Decoration diet exercise Exercises exercise tips fat loss Fit fitceleb fitness fitness tip fitness tips fit tip gluten free recipes health Healthy healthy recipes jillian michaels leg exercises lose weight losing weight low carb recipes low fat recipes Metabolism paleo recipes Pinterest trainer trainer tip trainer tips Weight weight gain weight loss weight loss recipes weight loss tips weight training working out workout workout routine workout routines workouts
Weight Loss Disclaimer

* The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

©2017 Fit Tip Daily | Lose Weight—One Tip at a Time!

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.