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Intensify with Interval Training

Interval training will bump up the intensity of your activity, which burns more total calories. You also continue burning more calories after your interval workout is over.

For all of the interval training programs that follow, stay below the level of huffing, puffing and burning. And, don't forget to warm up for five minutes before you begin, and cool down for five minutes at the completion of your workout.

Interval 10-10-10

Walk, pedal, or step very slowly for ten seconds. Then pick up the pace for the next ten seconds. Repeat this cycle for ten minutes.

Interval 45-15-20

Move slowly for 45 seconds. Then pick up your pace to about 70 percent of your maximum effort for 15 seconds. Repeat this cycle for twenty minutes.

Track Intervals

If you live near a track, try this! walk the length of the track briskly at 70 percent of your maximum effort. Walk slowly around the curve. Do this for five cycles.

Weekly Progressive Intervals

Week 1: Move at a fast pace for three-minutes; slow down for one-minute. Repeat cycle for 25 minutes

Week 2: Move at a fast pace for four-minutes; slow down for one-minute. Repeat cycle of 30 minutes

Moving at a fast pace simply means moving at a pace that is challenging but doable.

Recreational Intervals

Recreational intervals are fun. Speed up and slow down depending how you feel. If you're ready to pick up the pace, go for it. If you are breathless, slow down. Although recreational intervals are not structured, the benefits are the same as regular intervals.

Landmark Intervals

This is a great way to introduce intervals gradually into your steady state program. While you are walking, choose a target up ahead, and walk or jog a little faster until you get there. Then slow down. When you catch your breath, find another landmark. You will be amazed at how quickly you cross your workout finish line.

If you love intervals great!  But don't do them every time you work out — it's better to train according to how you feel, so if you put your shoes on and feel energized, do intervals. However, if you find you hate intervals, don't do them. They are great to change up your program, but if you prefer steady state brisk activity, keep doing that.