Interval training is an intense, time-efficient form of training. An interval workout consists of short bouts of intense activity alternated with bouts of lighter activity. The lighter phase is referred to as active recovery. Aerobic interval training has gained popularity in the last few years, but interval training can also be used to boost the intensity of your strength workout.
Crunch Intervals
The active recovery periods in an interval workout are the perfect opportunity to do some ab work. Instead of just sitting and waiting for your rest period to end, use this time to knock out your ab routine. This works great with a squat workout. Complete 2-3 warm-up sets of squats with light weight. Then with your working set weight, perform squats for 45 seconds. Immediately move to crunches for 30 seconds. Continue in this manner for 6 minutes. This workout can easily be modified using different crunch exercises and changing up the interval times.
Compound/Isolation Workout
Compound movements are exercises that involve at least two joint movements. These exercises work more than one muscle. Isolation exercises specifically target just one muscle. A chest press is a compound movement that works the chest, triceps and front shoulders. A dumbbell fly is an isolation movement that targets just the chest. Both types of movements should be included in your routine. This workout uses isolation movements as the active recovery period. Perform the compound movement for 30 seconds and the isolation movement for 60 seconds. Repeat for 4 rounds. You can then set up the interval for another muscle group with two new exercises, such as overhead shoulder presses and lateral raises.
Strength Tabata Interval
A Tabata interval lasts only 4 minutes. The intense bout is for 20 seconds followed by 10 seconds of rest, alternating for 4 minutes. Tabata intervals are often done with aerobic activities such as sprints. But they can be just as effective for strength training. Perform squats for 20 seconds, rest 10 seconds, perform chest presses for 20 seconds, rest for 10 seconds, perform pull-ups for 20 seconds, rest for 10 seconds. Continue for 4 minutes. Set up your stations ahead of time so you can move to the next station with no extra downtime.
Member Comments