What is interval training? It’s pretty much explained in the name: it’s a training that combines cardio and muscle work in intervals of certain amount of time. It could be 50 seconds work/10 seconds rest, or a variation of a combo that makes you work out very intensively and take short breaks.
What’s the secret of interval training?
The key to an effective interval training is in the heart. 1, high intensity, give it your all during those seconds you’re working to keep the heart rate up, which is what makes you burn calories. 2, short breaks so that heart rate never goes completely down.
Sounds exhausting, right? But worry not, you can start with short workouts, like 12 minutes. You do 12 rounds of exercises, 50 seconds (or start with 40) and 10 seconds rest (or 20). Work your way up adding more workouts to reach a good cycle of 20 minutes or more. The workouts here combine cardio with focuses muscle work, like burpees, situps, pushups, squats, etc. You can do it at home but we’ll be truthful, it takes a lot more discipline than attending classes (where friends can cheer you up).
How can interval training help me lose weight?
Anytime you keep your heart rate up for extended periods of time your body will begin to burn calories. With interval training, you’re not only doing a good amount of cardio, but you’re also building muscle and burning fat. Beware that the first few weeks you might not see a huge decrease in the number on the scale, because your body will begin to burn fat and replace it with muscle mass, and muscle weighs more than fat. But you’ll see a difference in how your body looks in no time.
After doing a few days of 12 minutes a day you’ll notice that you not only sweat as much as if you ran for 30 minutes, but that your body will be – besides super sore, sorry to say – getting stronger and leaner.
You can also apply interval training to your daily run, for example, mixing 30 seconds runs plus 10 seconds sprints and then adding more time to each. That will make your heart rate go up faster for a more effective workout overall.
“You can lose a lot of weight with HIIT, or interval training inspired routine”
Hiit it hard! I know this might sound different and challenging. You might want to do a pushup for 50 seconds and find that you can only do 1. Don’t give up, your arms will get stronger. Modify it to a push on on your knees (a lot of interval training programs offer modifications for beginners). After a few months of doing interval training at least 4 times a week, a lot of people report losing a lot of weight, looking leaner and stronger and feeling great!
Beauty Fit Boot Camp is designed by women, for women. Whether you are looking for beginner’s exercises or more advanced training, Beauty Fit Boot Camp offers many classes and a personalized free nutrition program. There is no reason to wait to get beautifully fit. Contact Beauty Fitness Boot Camp for a free trial.