Tips on doing interval training

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Tips on doing interval training

Postby milandell » Sat Jan 13, 2018 8:42 am

1. Choose the type of exercise you like

If you do not like to run, then do not have to run into your training interval routine. Forcing exercise with routines that you do not like will make you give up quickly and not enjoy the process.

Position side plank to strengthen abdominal muscles
Side plank position to strengthen abdominal muscles (g-stockstudio)
Choose the type of exercise you love and fit the workout. You can also do non-traditional types of exercises. For example, do a burpee 30-60 seconds then run for 60 seconds before starting again. You can also combine various interval training.

2. Give your body enough nutrition

Although your goal for interval training is to burn fat, do not start interval training on an empty stomach. Interval training requires sufficient energy and optimal performance. So that before you start the interval training should eat first.

You will need proteins and fast-digested carbohydrates to energize the muscles at once during recovery. Keep the fat intake remain low before exercise, because fat slows the digestive process. Also make sure you are optimally hydrated throughout the day.

3. Adjust capabilities

Do not be too push yourself to do interval training if your body feel tired. Better, do a stable exercise and have a low intensity or rest first. Because doing interval training in tired will reduce the quality of exercise so as not to get the desired benefits.

For beginners, it is advisable to start the exercise just one session each week. But if you are used to doing interval training, do it one to three times a week. In order to get maximum results, you need to keep the duration of about 10-20 minutes.

Choice of interval training types to burn more calories


Cycling is a low-impact exercise in accelerating the rate of your heart rate. Start cycling at a slow pace and make you comfortable. Increase cycling speed for 1 minute and 30 seconds. Increase the intensity, then pedal the bike as fast as possible for 45 seconds. Go back to your first speed. Repeat these steps and try to cycle for 20 minutes, gradually increasing your time and speed.

Also read: should you follow this guide for gaining balancing mind and body?

Tabata method

This method is named Tabata after a Japanese researcher found that interval training can increase your energy intensity. Tabata is basically utilizing some sort of movement in a 20 minute exercise.

You can choose four movements, such as push ups, squats, jumping jacks, and planks. Each movement is done for 20 seconds with 10 seconds rest in between. This means that every move is done 2 times all the time 20 minutes.

Read also: Want more flat stomach in 1 Month? Do It


How to do it starts with standing. Then squat and place your hands on the floor. Kick your legs backwards like in a push-up position. Keep your hands firmly on the floor to support the body. Lower your chest to do push-ups. Raise your chest again. Pull your foot back to its original position. Stand up, and then jump into the air while clapping hands overhead. Repeat 15 times to complete a set. If you are a beginner or not in top shape, start with 5 burpee in a row.
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