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Interval
Training Workouts
Interval
training workouts, also known as High Instense Interval
Training or HIIT training, has been used to train athletes
for many years and for many different sports.
However,
recently, this type of training has now become a popular
exercise
routine
for the non-athletes. More and more people are incorporating
HIIT
in their weekly routines and seeing the difference in their weight loss
and endurance.
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Use the links
below to go to the example workout you want to try.
Beginner
Level 1
(20 Minute Workout)
Beginner
Level 2
(25 Minute Workout)
Intermediate
Level
(30 Minute Workout)
Example
Interval
Training Workouts #1
Beginner
Level 1 - 20 Minutes
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 |
4 minutes |
Brisk
Walk |
No
incline |
| Medium |
1
minute |
Brisk
Walk |
2
- 3% incline |
| Low |
4
minutes |
Brisk
Walk |
No
incline |
| Medium |
1
minute |
Jog |
No
incline |
| Low |
4
minutes |
Brisk
Walk |
No
incline |
| Medium |
1
minute |
Brisk
Walk |
2
- 3% incline |
| Low |
4
minutes |
Brisk
Walk |
No
incline |
| Medium |
1
minute |
Jog |
No
incline |
End with a 5 - 10 minute cool down and stretches.
Back
to List
Example
Interval
Training Workouts #2
Beginner
Level 2 - 25 Minutes
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 |
| Medium |
2
minutes |
Brisk
Walk |
2
- 3% incline |
| High |
1
minute |
Sprint/Run |
No
incline |
| Medium |
2
minutes |
Jog |
No
incline |
| High |
1
minute |
Jog |
2
- 4% |
| Low |
5 minutes |
Brisk
Walk |
No
incline |
| Medium |
2
minutes |
Brisk
Walk |
2
- 3% incline |
| High |
1
minute |
Sprint/Run |
No
incline |
| Medium |
2
minutes |
Jog |
No
incline |
| High |
1
minute |
Jog |
2
- 4% |
| Low |
3
minutes |
Brisk
Walk |
No
incline |
End with a 5 - 10 minute cool down and stretches.
Back
to List
Example
Interval
Training Workouts #3
Intermediate
Level - 30 Minutes
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% |
| Medium |
2
minutes |
Jog |
1
- 3% |
| High |
1
minute |
Sprint/Run |
No
incline |
| Medium |
2
minutes |
Brisk
Walk |
2
- 4% |
| High |
1
minute |
Brisk
Walk |
6
- 8% |
| Medium |
2
minutes |
Jog |
1
- 3% |
| Low |
3
minutes |
Brisk
Walk |
No
incline |
| High |
1
minute |
Sprint/Run |
No
incline |
| Medium |
2
minutes |
Brisk
Walk |
2
- 4% |
| High |
1
minute |
Brisk
Walk |
6
- 8% |
| Medium |
2
minutes |
Jog |
1
- 3% |
| High |
1
minute |
Sprint/Run |
No
incline |
| Medium |
2
minutes |
Brisk
Walk |
2
- 4% |
| High |
1
minute |
Brisk
Walk |
6
- 8% |
| Low |
3
minutes |
Brisk
Walk |
No
incline |
End with a 5 - 10 minute cool down and stretches.
Back
to List
For additional information on interval training workouts, be sure to
read this article on interval training exercises and how it
works.
Related articles
Circuit Training
Another great way to combine aerobics and anaerobic exercise into one
workout is through circuit training.
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2 Achieve Fitness and Health
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