Why Interval Training is my go to exercise program for weight loss and ways you can start working out with Interval Training today!
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So What is Interval Training?
By definition:
Interval Training is an exercise and training program in which each session consists of periods of intense exertion alternating with periods of rest.
You choose how long and intense each working period will be, and how long each rest will be.
You can do as many cycles and sets as you would like, or depending on your fitness levels and goals
An Example of what my Interval Workout would be:
45 sec work/30 sec rest for 12 cycles X 3 sets (This is completely customizable)
Then you would choose what 12 exercises (cycles) you want to do for those 45 seconds of work
Those 12 exercises consist of a set, and you can do as many or as few sets as you would like
I tended to stick around 2-3 sets in the beginning of my journey
Make it more challenging as you move through your journey
and remember this is completely customizable, you choose the time, you choose the amount of cycles and sets
Whatever you would like!
Types of Interval Training
HIIT:
Stands for High Intensity Interval Training
Your work periods will be challenging and performed at the highest level of intensity you are capable of
Focused on getting your heart rate up high, usually around 90% of your heart rate capacity
Usually body weight and cardio focused
Amazing for fat loss
Strength:
Your work periods with be strength focused and will utilize dumbbells or free weights
You will want to be progressively overloading with weight as you gain strength
This is great for building lean muscle mass and torching calories for fat loss
Tabata:
Tabata is unique with a signature 20 sec work period and short rest period, usually 10-20 sec rest
Bursts of work followed by rest done over the course of 20 to 30 minutes
This type of HIIT is great for getting an intense workout in in a short amount of time
Why I Recommend Interval Training for Weight Loss
So why should you consider interval training for weight loss, and why do I recommend it?
Customizable: This is why Interval Training is one of my go to exercise programs, because it can be literally anything you would like it to be!
It can be as challenging as you would like, or if you’re just beginning you can tailor it to your current fitness level
Variety: There is no end in sight to the variety of exercises you can include into an interval workout
It can include all upper body, all abs, lower body, or a combo of all muscle groups
You can make it cardio focused, using your own bodyweight as resistance
Or a mix of cardio and strength for a calorie blasting workout, the sky’s the limit
Easy to Follow:
You can make it as simple or as complex as you would like
But mostly I love that there are no reps to count, you just work as hard as you can for the time given
Because when you’re just starting back up on your health and fitness journey you want things simplified!
How you can start your own interval training for weight loss
Start with the type of training you would like to accomplish for the day:
Do you want to do strength training with weights?
Cardio or HIIT?
or maybe you want a combo of strength and cardio exercises?
What exercises would you like to include?
Body weight exercises, light weight or heavy weight? or maybe low impact?
What length and intensity fits your current fitness level/goals?
How long do you want to workout for?
What is length and intensity is possible for you to complete, but still challenging enough for you?
How long do you want your work and rest periods to be?
What muscle group do you want to train?
Do you want to focus on upper body or lower body?
Do you want to target a specific muscle group?
How many days will you be exercising this week?
Plan out your week in advance to find balance
All of these questions are definitely not meant to overwhelm you but get you to start thinking
and brainstorming how to start this fitness journey of yours
have fun and start a journal planning out your goals, aspirations and expectations
plan out what workouts you want to try and get yourself pumped
(mention Opt in here)
Here is an Example of my Week with Interval Training
So this is just an example of what my week in workouts might look like, and believe me it can easily change if need be
we all know how life gets!
If you need to shift things around its easy to do and that’s what I love about interval training
Each day my workouts will range from 30 mins to an Hour
But trust me it’s usually 35-45 minutes, and an Hour for when I really want to challenge myself
The beauty of Interval Training is that you can really pack a punch into 30 mins of work!
Also feel free to look on YouTube or other platforms for inspiration…
YouTube, Instagram, and Tik Tok just to name a few all have amazing individuals sharing their knowledge and workouts
Use these videos as motivation to try new exercises to add to your interval training routines
Just be mindful of who you follow, and if they have the knowledge or credentials to be giving advice
and try not to get trapped into the scrolling black hole like I do :p
Getting an Idea of Interval Training
Here are two of my favorite YouTube fitness channels and Interval Workouts that helped me get started exercising again:
- Penny of Garage Girl Fitness
All I can say is Penny is an AMAZING trainer and really puts out quality workouts that get results!
Please check out her channel here:
You’ll find a treasure trove of Interval Workouts that can fit whatever time and intensity you’re looking for
and…
2. Maddie of MadFit
This was the first channel I started following when I started my current weight loss and fitness journey
If you’re just beginning start with her 15-20 minute options to get going
She offers a variety of shorter interval workouts that are easy to customize and stack together as well, once you’re ready to up your effort
ex: a 15 min arm workout added to a 20 min lower body etc.
or repeat a specific video a couple times to make the workout longer
Check out her channel here:
You’ll find workouts to fit any mood!
Here was one of my favorites to go to when I started my journey
These two outstanding videos can help give you an idea of what interval training is all about
What to expect
And hopefully inspire you to create your own custom workouts!
Another Tool I Recommend
Another tool I would highly recommend is to download a Tabata Timer app on your phone
Which is basically an customizable interval timer
It dings when you need to work and dings when you need to rest
And it counts your exercise cycles and sets as well
Taking away all the guesswork, just plug in your numbers and listen for the cues
Here is the one I use but feel free to find one that fits your style
So let’s get you started!
I wanted to add a complimentary challenge and workbook to this blog post to help get you going
and get you more confident in starting your weight loss and fitness journey
It’s there to keep you accountable and inspired to challenge yourself to get moving!
Inside this workbook you will find:
- A 3 week Challenge
- Writing Prompts
- Tracking Calendar
- Exercise Planner
- and more!!!
So hopefully you are now PUMPED!
So now that you understand the fundamentals of interval training,
know how much it can provide to your training,
AND you have a 3 week challenge to get you started
There is no reason to not start interval training today!
If you’re looking for even more weight loss inspiration, check out my other posts:
Five Positive Affirmations for a Weight Loss Mindset
3 Easy Habit Changes to Start your Weight Loss Journey
As always feel free to leave a comment or contact me with any questions you have!
Until next time,
Mel xo