Interval Training: Get Fitter in Less Time
Interval training alternates short bursts of intense effort with periods of rest or easy activity. It's efficient, and research shows it can improve cardiovascular fitness in less time than steady exercise.
Beginner-friendly workouts
- Walk-jog intervals: 1 minute of jogging, 2 minutes of walking, repeated 6 to 8 times.
- Bike intervals: 30 seconds hard, 90 seconds easy, repeated 8 times.
- Hill repeats: run or walk briskly up a hill for 30 to 60 seconds and recover on the way down.
Intensity guide
The hard parts should feel challenging, around 8 out of 10, but not all-out at first. The easy parts should allow you to catch your breath.
Rules of thumb
- Always warm up for 5 to 10 minutes.
- Limit interval sessions to one or two per week.
- Allow at least a day of rest or easy exercise afterwards.
- Cool down for 5 minutes.
Who should be careful?
If you're new to exercise, have a heart or joint condition, or haven't been active in a while, build a base of easy exercise for a few weeks first.
Check with your doctor if you have any health concerns before doing high-intensity workouts.
