Your Ultimate Guide to Interval Training: Exploring Different Types and Benefits

Interval training is a workout style that can help you maintain focus, challenge yourself, and achieve your fitness goals, whether you’re doing strength exercises or cardio workouts. This comprehensive guide will cover everything you need to know about interval training, including its definition, various types, and the benefits it offers. You’ll also find a collection of interval training workouts to try when you’re ready to incorporate this method into your routine.

What Is Interval Training? Interval training involves alternating between periods of activity and recovery. These activities can include running, cycling, swimming, boxing, or strength training. The intervals can be based on time (e.g., 30 minutes) or distance (e.g., a mile). For example, you might alternate between jogging and walking during a treadmill workout, where you jog for two minutes and then walk for two minutes, repeating this pattern throughout the session.

The Main Types of Interval Training While high-intensity interval training (HIIT) is widely known, there are other types of interval workouts worth exploring. Here’s an overview of the common styles:

1. High-Intensity Interval Training (HIIT): This type involves alternating between intense exercise bursts and recovery periods. Work intervals are typically followed by longer rest periods, with the goal of training at 85-100% of your maximum heart rate.
2. Tabata: A subset of HIIT, Tabata workouts consist of eight rounds of 20-second high-intensity exercise followed by 10 seconds of rest, creating a four-minute workout.
3. Sprint Interval Training: Similar to HIIT, this high-intensity type focuses solely on running at maximum speed. Work intervals are followed by recovery periods, maintaining an 80-90% heart rate.
4. Fartlek Runs: Fartlek runs involve unstructured speed work, where you vary your pace based on predetermined goals or markers, allowing for flexibility in intensity and duration.
5. Low-Intensity Interval Training: This type involves performing cardio or strength activities within a moderate intensity range, keeping your heart rate in training zone two. The work-to-rest ratio can be 1:1 or 1:2.

The Benefits of Interval Training Interval training offers several advantages that can enhance your workouts:

1. Structure: Interval training provides a clear structure for your workouts, ensuring you have a plan and reducing the chance of getting distracted or losing focus.
2. Progress Tracking: By consistently following an interval training program, you can track your progress and make adjustments to continue improving your fitness levels.
3. Calorie Burn: Higher-intensity interval training can burn more calories compared to steady-state exercise, thanks to the excess post-exercise oxygen consumption (EPOC) effect. This means you continue burning calories even after your workout.

The Best Interval Training Workouts If you’re ready to give interval training a try, here are some workouts to get you started. Remember to warm up properly before each session and aim to maintain the prescribed intervals to maximize the benefits.

Regardless of your preferred workout style, you’re likely to find an interval training routine that suits your needs and preferences.

Interval training is a versatile and effective approach to fitness that can be adapted to various activities. Incorporating this method into your workouts can help you stay engaged, track progress, and achieve your fitness goals.