Interval training burns more calories than traditional workouts and also does more to improve your aerobic capacity, according to the Mayo Clinic. A classic example of interval training is a treadmill workout during which you jog comfortably for two-minute intervals and then sprint for 30-second intervals. Because the sessions involve short bursts of energy that push your body to its limits, they're ideal for encouraging rapid weight loss.
Definition
If you're not familiar with the term, interval training refers to alternating periods of intense, vigorous exercise and periods of more moderate activity. Some intervals of the workout burn much higher numbers of calories than others, but those are typically done in short bursts because they require such a considerable amount of effort. An interval workout can last for any length of time, and the intense bursts can range from five to 10 seconds of activity to five minutes or more.
Calories
The number of calories you burn during an interval training session will help determine how much weight you're able to lose over time. For example, a 160-lb. person burns 585 calories per hour with jogging at about 5 mph and 985 calories with running at 8 mph. If you weigh about that much and spend your hour-long workout alternating three-minute jogs with one-minute sprints, you'll burn a total of around 685 calories.
Pacing
If you work out most days of the week and burn 500 to 1,000 calories during each interval workout, you can expect to drop between 0.5 and 1.5 lbs. per week. The American Council on Exercise suggests devoting at least 225 minutes per week to some form of aerobic activity to encourage steady weight loss. However, it's also important to be mindful of your diet. If you begin eating more or choose higher-calorie foods because you're famished from your new exercise schedule, you won't lose weight as quickly and you may end up gaining. Conversely, if you cut calories during your exercise plan, you may lose weight at a rate of more than 2 lbs. per week.
Considerations
For the best results from your workouts, choose activities you enjoy and feel you can keep up indefinitely. If you're not ready to jump into vigorous exercise, start out with short intervals and gradually build up to longer sessions. Interval training workouts aren't appropriate for everyone since they involve intense exercise, so always get the approval from your doctor before you start a rigorous fitness program.
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