Interval Training Workouts

This page goes over some example interval training workouts for weight loss. But they are just samples to be able give you some ideas. Tailoring it to your lifestyle, health and fitness level is the proper thing to do. Without tailoring it to you, you may not get results and definitely will not get results over the long term.

Interval training workouts are simply workouts that alternate high-intensity levels with lower-intensity levels. If you are not familiar with it you can read about it on Interval Training. It not only increases oxygenation of your cells but also causes increased oxygen use hours after your workout. Increased oxygen use means increased fat burning. You can read about this in VO2 Max

You are free to vary the intensity levels in different combinations. To start, here are three samples of interval training workouts.

You want to do it for a minimum of 20 minutes. Increase the amount of time you can do it for over time.

Workout 1

The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm-up period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
3. 3 - 5 minutes cool-down (light jog, low intensity, gradually decreasing by the end of the cool-down period)

Workout 2

1. 3 - 5 minutes warm-up
2. 30 seconds high intensity, 1 minute low intensity
3. 45 seconds high intensity, 1 minute low intensity
4. 60 seconds high intensity, 1 minute low intensity
5. 90 seconds high intensity, 1 minute low intensity
6. 60 seconds high intensity, 1 minute low intensity
7. 45 seconds high intensity, 1 minute low intensity
8. 30 seconds high intensity
9. 3 - 5 minutes cool-down

Workout 2

1. 3 - 5 minutes warm-up
2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)
5. 3 - 5 minutes cool-down

The Problem With These Workouts

They are arbitrary. They will work best for people who do not have health imbalances or very low fitness levels. They assume certain things. I developed far more simple and more effective ways to use interval training for weight loss.

By using your heart rate I teach how to use your heart rate as the indicator of when to go intense and when to low low intensity. This way it is not arbitrary to you. It follows your fitness and health at the current moment all the time.

Furthermore it changes with you automatically. Read More About It!

Metabolism Makeover

These Interval Training Workouts just examples of what are out there being taught. I actually do not recommend them to most of my clients. I want to first find out what health imbalance they have that is preventing them from losing weight. I have my own interval training routine that is very simple and very effective and anyone can do it regardless of their health imbalances because the rules force you to follow your heart rate. Thus your workout changes consistently.

Interval training is a necessary part of optimal weight loss. However, it should be used as part of a comprehensive weight loss program that focuses of restoring health first to lose weight. Knowing how to use it will save you time, money and hassle because you don't have anymore guess work. I lay it out for you. It is all in this book. If you are interested check out Metabolism Makeover.

Got a Question? Ask Me Here!

Return to "Interval Training"

Return from "Interval Training Workouts" to "Natural Weight Loss" Home Page