Do you want to stay healthy by doing an effective workout? As a beginner, you can try interval training. Interval training is a cardio method that combines short bursts of high-intensity activity with short breaks, repeated throughout the session.
You can adjust the speed, duration, and break time to your ability, so it applies to different sports such as running, cycling, and swimming.
So, what are the types, tutorials, and benefits of interval training? Learn about the complete review below!
What Is Interval Training?
Interval training is a type of cardio exercise that combines short bursts of high-intensity activity with recovery breaks, repeated several times.
It differs from LISS (Low-Intensity Steady State), which focuses on low-intensity, steady activities over a longer period; interval training lets you adjust intensity based on your ability and training goals.
For example, you can run as fast as you can within a minute, then walk for 2 minutes, and repeat the process 5 times or for around 15-20 minutes.
You can apply this method to different types of sports, such as fartlek training, cycling, and Zumba. Interval training is doable for beginners or athletes.
In addition, according to Harvard School of Public Health, interval training has become one of the most popular sports, combining aerobics and strength training in less than 30 minutes.
Interval Training Types for Beginners
If you are about to start interval training, here are some variations you can choose based on your fitness level. Here are some interval training exercises for beginners that you can try:
1. Cardio
Although cardio-type interval training may involve a longer exercise period, it burns more calories and helps maintain heart health.
One interesting option that you can try is jump rope. Here is how to do it: jump rope at high intensity using both legs for 5 minutes.
After that, slow down the speed for 2 minutes as an active break. Repeat these movements 5 to 8 times.
2. Tabata Method
Tabata is one of the most popular interval training methods. For instance, you can apply this method to squat jumps: jump straight up from a squat position after standing upright.
You just need to do the movement intensely for 20 seconds, then take a break for 10 seconds. For optimal results. Repeat this pattern for 8 rounds, or about 4 minutes.
3. Weight-Lifting
Interval training can also use tools such as dumbbells or kettlebells to help train heart muscles, increase bone density, and strengthen muscles.
However, beginners should start gradually with light weights and follow guidance from professional trainers.
4. Full Body Workout
If you want to tone your muscles and lose weight, a full-body workout may be the right answer.
This training is effective and beginner-friendly, yet it also suits exercise-savvy people. How to do it is very simple, by alternating body movements at the same interval.
For example, you can do burpees, squats, and mountain climbers for 2 minutes each, then take a 30-second break after each movement.
Interval Training Workout Tips
To make your interval training work optimally, make sure you use correct technique. Here are the short guides:
- Start with a warm-up: Start your training with a 5-10-minute warm-up, such as brisk walking, light jogging, arm swings, or dynamic stretching, to prepare your muscles and reduce injury risk.
- Choose a suitable training type: You can start by running, cycling, skipping, swimming, or doing exercises like burpees and push-ups. Pick activities you enjoy so you can stay comfortable and consistent.
- Gradually adjust the intensity: Manage the switch between the 30-second to 2-minute intense phase and the 1-3-minute recovery phase. For beginners, adjust the intensity gradually based on your ability.
- Finish with cool-down: Spare 5 minutes for a leisure walk or light stretching so the heart rate returns to normal and the muscles relax more.
- Adjust to your body's condition: If you have a medical record or show symptoms such as headache, nausea, chest pain, or shortness of breath during training, stop immediately and rest.
Read also: How Many Times a Week Should You Run? Here Is the Ideal Guide!
Benefits of Interval Training
Besides practicality and efficiency, interval training also benefits your overall vitality. If you do it regularly, you can reap several health benefits of interval training such as:
1. Enhance Heart and Lung Capacity
The pattern of combining high intensity and short breaks pushes the heart and the lungs to work faster in a short period. This process trains both organs to be stronger and more efficient.
The benefits include a stronger immune system, better performance during exercise, and less fatigue in daily activities.
2. Burn More Calories in a Short Period
During the intense phase, the body works hard and burns a lot of energy. Interestingly, calorie burning doesn't stop after exercise; the body keeps burning calories for a period thanks to the afterburn effect.
This advantage helps you burn calories more effectively than regular cardio, making it suitable for busy people.
3. Help Losing Weight Effectively
The combination of advanced calorie burning and body composition adjustment makes this particular method very effective for losing weight.
If you balance it with healthy eating habits, this training will gradually lower body fat while maintaining lean muscle, which is key to losing body weight.
4. Train Strength, Agility and Bodily Response
It's not only about resistance; the fast transitions between intense and recovery phases also train the body to respond more quickly.
The nervous system and muscles coordinate better, improving agility, speed, and coordination. This benefit can help with daily activities such as climbing stairs or carrying heavy weights.
That concludes the guide to interval training types, how to do it, and the benefits you can try.
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Before you join the 2026 Maybank Marathon in Gianyar, Bali, make sure you're physically and mentally prepared by doing various exercises.
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Read also: Beginners Must Know! 3 10K Running Programs for Better Stamina
