With summer coming, everyone wants to get their better-bodies out and in shape. A great workout strategy to do this efficiently—so you can get on with your day— is interval training. It combines high intensity periods of exercise with slower periods of rest. This combo pushes the body to work harder than a steady paced workout, burning more calories and building muscle. It also revs your metabolism so it keeps burning throughout the day! Another way mixing it up helps burn and sculpt? Our bodies are smart and adaptive beings; it will learn to utilize the least amount of energy to complete, if you keep doing the same workout. Here are a few ways to incorporate interval training into your routine:
3-Speed Cardio Cycles
Warm up for 5-10 minutes then cycle through the following pattern for 10 minutes: 30 seconds at regular speed, 20 seconds slightly faster, and 10 seconds fast. Finish with 5 minutes of cardio at your regular speed, then cool down for 5 more minutes.
Pyramid Cardio Cycles
Warm up for 5 minutes. Do 1 minute hard, 1 minute easy. 2 minutes hard, 2 minutes easy. 3 minutes hard, 3 minutes moderate. 4 minutes hard, 4 minutes moderate. 5 minutes hard, 1 minute easy, 5 minutes hard. Cool down for 5-10 minutes.
AMRAP (As Many Rounds As Possible)
This 15 minute workout is a cycle of 2-3 different exercise moves, doing as many as you can within the 15 minutes. We discussed 3 perfect exercise moves for this type of workout in a previous Workout Wednesday blog (Intro to CrossFit).
These quick and uber-efficient workouts are perfect for getting in a workout in the most minimal time frame. But break out the sweatbands because if you’re doing it right, things are about to get really sweaty!