TRAINING – CARDIO

Interval Training

Interval training with Todd Duffee

20 minutes of interval training is more effective at inducing fat loss than low intensity cardio. If you're tired of the long, boring walks on the treadmill and are looking for a way to burn more fat – in less time – incorporate interval training into your cardio program.

Remember to consult your doctor before starting any diet and exercise plan.

Interval training is a method of cardiovascular training used by elite, high-performance athletes that involves bursts of high-intensity work, alternated with periods of rest or low intensity work (hence, intervals). Apply this principle to any type of cardio training (cycling, running, rowing, etc.) to elevate your metabolic rate and increase your body's ability to burn fat. The most important thing to remember is that your intervals should be brief, near-maximum bursts of intensity, alternated with longer intervals of low to moderate intensity.

Interval Training Variation I: Standard

This is a standard interval session that follows a 1 minute by 1 minute pattern, not including warm ups and cool downs.

3-5 minute warm up
60 seconds high intensity, 60 seconds low intensity (repeat 6-8 times)
3-5 minute cool down

Interval Training Variation II: Pyramid

With the pyramid variation, gradually increase the duration of the high-intensity intervals by 15 seconds as you progress through your session, peaking at 90 seconds.

3-5 minutes warm up
30 seconds high, 1 minute low
45 seconds high, 1 minute low
60 seconds high, 1 minute low
90 seconds high, 1 minute low
60 seconds high, 1 minute low
45 seconds high, 1 minute low
30 seconds high
3-5 minutes cool down

Interval Training Variation III: Standard

Triads involve performing a mix of low, moderate and high-intensity intervals spaced out in much the same way as the standard interval variation.

3-5 minute warm up
60 seconds low, 60 seconds moderate, 60 seconds high (repeat 3-4 times)
3-5 minute cool down

Because interval training helps you burn more fat in less time than standard, low-intensity cardio, you'll get more value out of your time in the gym! And whether you perform each interval variation on three separate days, or pick your favorite and perform it 3-5 times per week, interval training is a very effective and scientifically proven way to burn more fat and accelerate your metabolism!

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