Interval training is an effective program that alternates exercises of high and lower-to-moderate intensity. The beauty of such a program is you can get a 20-minute workout that feels like 60 without overtraining, and it scorches calories even after you have finished working out. After receiving a doctor's approval to get started, determine your maximum heart rate by subtracting your age in years from 220 beats per minute. This is your maximum heart rate and you should avoid exercising above it. Strap on your heart-rate monitor and give basic intervals a try.
Warm Up
Begin by warming up on a bike or walking for five to 10 minutes with a heart rate within 60 to 75 percent of your maximum. Because you are new to interval training, you are going to start with short bursts of 30 seconds for your higher intensity exercises.
Interval One
Grab some space and 3-, 5 or 8-lb. dumbbells. Complete each of the five intervals consecutively before repeating the cycle a total of two to three times. Start with a basic squat. Be sure your knees and toes are facing forward as you squat. Looking down to see your toes is a great indicator that your form is correct. Complete 10 to 15 basic squats. Follow the squats with 30 seconds of jumping jacks at your fastest comfortable pace. Lower your heart rate with 30 seconds of walking in place.
Interval Two
Grab your dumbbells while keeping your feet hip-distance apart. Perform a two-arm biceps curl right into a shoulder press. The weights will curl up, then straight up above your shoulders and back down again. After 10 to 15 repetitions, go right into 30 seconds of football runs in place. Stay low for that added burn. Bring your intensity down with 30 seconds of side steps.
Interval Three
Begin this next interval with a modified pushup. While on your knees or on an incline, keep your hands directly under your shoulders and your stomach tight, lowering your chest toward the floor and back up. After 8 to 10 modified pushups, get right to 30 seconds of jumping rope in place. 30 seconds of walking in place will lower your heart rate back down.
Interval Four
While holding your dumbbells, slightly bend forward, looking straight ahead and perform 10 to 15 consecutive two-arm rows. Keep the arms tucked in close to the body as the elbows point toward the sky. Hop right into 30 seconds of fast punches to get that heart rate right back up. Before heading to the last circuit, side step at a slow pace for a 30-second recovery.
Interval Five
For the last interval, lie face up on a mat. As you tuck your navel in to secure a neutral spine on the ground, lift your hips up off the ground while on your shoulders by squeezing your backside up towards the ceiling. Lift and lower slowly to intensify the exercise. Finish up with 30 seconds of jumping twists by keeping your arms parallel to the floor twisting from right to left and your feet twist left to right. Take a 60- to 90-second recovery period to lower your heart rate. When you are ready, try to complete one to two more rounds of intervals.
References
- "NASM Essentials of Personal Training: Course Manual"; National Academy of Sports Medicine; 2008
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