Interval Training: Maximum Results, Minimum Time

If you exercise and have never tried Interval Training, then you’re seriously missing out.

If you don’t exercise, then you need to give this a try.

Interval Training is the real deal.

I’m not trying to sound like a cheesy informercial, but if you want crazy results in not a lot of time and fairly quickly, then this is the workout for you.

Can you imagine devoting less than an hour for your daily workouts?

Can you imagine devoting less than 20 minutes for your cardiovascular routine and you can do almost anything for that cardio?

Can you imagine just 12-15 minutes?


I’m an 100% serious about this.

You can get a solid cardiovascular workout in less than 15 minutes and only have to do it 3-4 times per week.

Who’s sold?

Even better, this interval training approach has been scientifically verified to have actually less oxidative stress on your body than if you hit the treadmill or elliptical machine for 30 plus minutes, 5 days a week.

What’s the catch?

There really is only 1 catch.

You’re going to have to work.

And you’re going to have to work really hard.

You’re going to have to work really hard for 30 second intervals.

And you’re going to have to repeat those intervals just 8 different times.

Oh and you get to rest in between.

How’s that for a catch?

So what’s the deal?

Intervals are basically just periods of work broken up by periods of rest.

They can be done a few different ways.

Work intervals of cardio, then rest periods of cardio.

Work intervals of cardio, then rest periods of light weights.

Work intervals of Weights, then rest periods of cardio.

Work intervals of Weights, then sitting on your butt periods of rest.

Easy enough, right?

Cardio intervals can be done with running, biking, swimming, stair climbing, stair master, elliptical machines, rowing machines, spin bikes, jump rope.  You name it, intervals can be done with it.

Like I said there is only one catch- you have to work hard.

How do I define hard?

I like to use the words- All Out Effort.

If you can go longer than your work interval, then you didn’t go all out.

We’re talking hitting your limits, but only for 30 seconds.

I refuse to give you a heart rate range to aim for.  Why?  Because that is automatically setting a limit in your brain and the point is all out effort.

Sound do-able?

There’s more.

You can also set the amount of work time to rest time depending on your needs.

It can be anywhere from 30-90 seconds of work followed by anywhere from 30-120 seconds of rest.

In my experience, I have found that 30 seconds of work with 60-90 seconds of rest is perfect to make sure that you have gotten in an amazing amount of cardio in a very small window of time.

Add that up and you’re looking at approximately 12 minutes of work.

The even better part is that this a fully customizable program.

If you’re a newbie, you can shorten the work intervals to something that you can handle and have much longer rest periods.

As you get stronger and more fit, then you can adjust your work to rest intervals.

It sounds too simple.

The beauty of interval training is that the concept itself is very simple.

Complicated is over.

What does interval training do for you?

1. Cuts down on time away from the other important things you need to do.

In a time when people are being stretched to the limit with work and family commitments, the last thing that needs to fall by the wayside is taking care of yourself.

By having a minimum time commitment, then you are allowing yourself more freedom in the rest of your life.

2. It is fully adjustable to your skill or fitness level.

Work more or work less.  It’s your call.  How much rest do you need? Again, you choose.

3. It can be done with cardiovascular workouts or with weight lifting workouts.

The principle is exactly the same.  The only difference would be the equipment used.

4. You don’t need any fancy equipment to actually do it.

If you’re on vacation, you can do intervals.  If you have a stairwell, you can run stairs.  If you have a place to run, you can do intervals.  If you bring a jump rope with you, then you can do intervals.  All you really have to do is just find a place to work and then you’ll be able to do your intervals.

5. There is less stress on your body.

You choose the mode- high or low impact, i.e. running vs. walking.

Since you’re only doing short work intervals, the stress on your body in terms of free radicals is minimum.  Does free radicals sound familiar?

Free radicals are what we’re trying to get rid of when we eat foods that are high in antioxidants.  If your exercise releases fewer free radicals, then that’s a good thing, right?

Long story short, you will have less wear and tear on your bones and joints.  You will have less oxidative stress in your body.  Your skin will look better because you’ll have fewer of those free radicals.  You will have a healthier body fat percentage.  You’ll have more energy, you’ll feel better and you’ll look better.

And best of all, it doesn’t take that much time.

Can you dedicate 12 minutes 3-4 times per week to get all of those benefits?

I know I would.

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