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Interval Training Workouts - Advanced

Interval Training Workouts Continued...

If you are looking for a more advanced example of an HIIT workout, then this is the right page. These examples are longer in duration than the beginner's examples.

In addition to being a longer workout, these are higher in the intensity level.

The added intensity and the longer workout will burn more calories and fat than the beginner's level.

If you are just starting out exercising, don't use these examples. Instead use the beginner's level interval workouts.

If you think this is the right workout for you, then use these examples to get you started.

The below examples are based on using a treadmill.

Using exercise equipment allows you to change up the incline and intensity quickly.

However, you can achieve the same results with an exercise bike, elliptical machine or even using the great outdoors.

Use the links below to go to the example workout you want to try.

Intermediate Level (20 - 30 Minute Workout)

Advanced Level (30 - 45 Minute Workout)

Intermediate Example Workout

Before moving onto this level, make sure you can perform the beginner's interval training workouts and still feel you could have done more at the end of you workout.

Once you have achieved this, then give this workout a try.

This intermediate level is a 30 minute workout that alternates between low, medium and high intensity levels.

It combines brisk walking, jogging and sprinting all at variable levels of incline to really challenge you during this workout.

If you are finding it difficult to last the full 30 minutes, shorten the time of the jogging and sprinting and increase the time for the brisk walk.

You want to make sure you are exercising within your target heart rate. So slow it down if you need to or kick it up a notch if needed.

Start your routine with an easy 5 minute warm up and stretches and then do the below sets for your workout.

Intensity Level

Duration

Speed

Incline

Low 5 minutes Brisk Walk No Incline
High 1 minute Brisk Walk 6 - 8% incline
Medium 2 minutes Jog 1 - 3% incline
High 1 minute Sprint / Run No incline
Medium 2 minutes Brisk Walk 2 - 4% incline
High 1 minute Brisk Walk 6 - 8% incline
Medium 2 minutes Jog 1 - 3% incline
Low 3 minutes Brisk Walk No incline
High 1 minute Sprint / Run No incline
Medium 2 minutes Brisk Walk 2 - 4% incline
High 1 minute  Brisk Walk 6 - 8% incline
Medium 2 minutes Jog 2 - 3% incline
High 1 minute Sprint / Run No incline
Medium 2 minutes  Brisk Walk 2 - 4% incline
High 1 minute Brisk Walk 6 - 8% incline
Low 3 minutes  Brisk Walk No incline
Total Workout Time 30 minutes
End with a 5 or 10 minute cool down.
 
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Advanced Workout

The below interval training workouts are not for the meek and mild. These are tough workouts and you need to be in shape to complete these ones.

The below table is the 45 minute workout example with intensity levels from low to high. Include a 5 minute warm up and another 5 minutes for a cool down to make this workout a total of 55 minutes.

Below the table are the notes on the modified 30 minute workout that has only medium to high intensity levels.

Intensity Level

Duration

Speed

Incline

Low 3 minutes Brisk Walk No Incline
Medium 3 minutes Jog No incline
High 1 minute Run No incline
Medium 3 minutes Jog 1 - 4% incline
High 1 minute Run 1 - 3% incline
Medium 2 minutes Jog No incline
High 2 minutes Brisk Walk 7 - 10% incline
Low 2 minutes Brisk Walk No incline
Medium 2 minutes Brisk Walk 5 - 7% incline
High 1 minute Rung No incline
Medium 3 minutes Jog 3 - 5% incline
High 1 minute Jog 7 - 10% incline
Medium 1 minute Jog No incline
High 2 minutes Run No incline
Low 2 minutes Brisk Walk 1 - 3% incline
High 1 minute Jog 5 - 7% incline
Medium 3 minutes Jog No incline
Low 1 minute Brisk Walk No incline
Medium 2 minutes Brisk Walk 5 - 7% incline
High 1 minute Run No incline
Medium 2 minutes Jog 1 - 3% incline
High 1 minute Run 1 - 3% incline
Low 2 minutes Brisk Walk No incline
Medium 2 minutes Jog 3 - 5% incline
High 1 minute Run 2 - 4% incline
Total Workout Time 45 minutes



End with a 5 - 10 minute cool down and stretches.

30 Minute Modified Workout Example

You can use this example workout and modify it to be only a 30 minute workout. Using the above information, reduce the first "low" segment to only 2 minutes and remove all other low segments. Take all the 3 minute medium segments and reduce to only 2 minutes. Skip the last 1 minute high intensity segment.

These modifications will turn the above interval training workout example to a 30 minute med/high intense workout.

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For additional information on interval training workouts, be sure to read this article on interval training exercises and how it works.

If you prefer a begining level, use the previous button to go to that page.


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