Home>Misc>Featured>What Is Interval Workout

What Is Interval Workout What Is Interval Workout


What Is Interval Workout

Discover the benefits of interval workouts and how they can help you achieve your fitness goals. Featured in this article are tips and techniques to enhance your interval training routine.

(Many of the links in this article redirect to a specific reviewed product. Your purchase of these products through affiliate links helps to generate commission for Runningshorts.com, at no extra cost.)


Welcome to the world of interval workouts! If you’re looking to rev up your fitness routine, maximize calorie burn, and improve endurance, interval training might just be the answer you’ve been searching for. Whether you’re a seasoned athlete or just starting your fitness journey, interval workouts can provide a highly effective and efficient way to achieve your fitness goals.

Interval training involves alternating periods of intense exercise with periods of rest or lower intensity exercise. This training method can be applied to a variety of activities such as running, cycling, swimming, or even strength training. By varying the intensity and duration of each interval, you can challenge your body in new ways, leading to improved cardiovascular fitness, increased calorie burn, and enhanced performance.

What makes interval workouts so effective is their ability to push your body beyond its comfort zone. During the intense intervals, your heart rate increases, and your muscles work harder, demanding more oxygen and fuel. This causes your body to adapt, leading to a host of benefits including increased aerobic capacity, improved muscular endurance, and accelerated fat loss.

Additionally, interval training is known to elevate your metabolism, causing you to burn calories at a higher rate even after you have finished your workout. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). So not only will you torch calories during the workout, but you’ll continue to burn them long after you’ve stepped off the exercise mat.

In this article, we will explore the definition and benefits of interval workouts, discuss various types of interval training, provide tips on how to create your own interval workout routine, and offer safety guidelines to help you get the most out of your training sessions. Additionally, we’ll provide you with a sample interval workout routine to give you a taste of what to expect.

So, let’s dive in and discover the world of interval workouts, unlock your full fitness potential, and start achieving your goals one interval at a time!


Definition of Interval Workout

Interval workouts, also known as interval training or HIIT (High-Intensity Interval Training), are a type of exercise routine that alternates between periods of high-intensity exercise and periods of rest or lower intensity exercise. The concept behind interval workouts is to challenge the body by pushing it beyond its comfort zone, creating a stimulus for improvement.

During the high-intensity intervals, you will perform exercises or activities at a vigorous level, pushing your heart rate to about 80-90% of its maximum. This can include activities such as sprinting, high knees, burpees, or cycling at a challenging resistance. The high-intensity intervals typically last anywhere from 20 seconds to 2 minutes, depending on your fitness level and the specific workout.

After completing the high-intensity intervals, you transition into a period of rest or low-intensity exercise. This allows your body to recover and prepare for the next set of intense intervals. The rest periods can vary in duration and can include activities such as walking, jogging, or simply taking a few deep breaths. The length of the rest periods should allow for sufficient recovery but still maintain the overall intensity of the workout.

The key to an effective interval workout is the ratio between the high-intensity and rest periods. The most common ratio is a 1:1 ratio, where the high-intensity intervals are matched with equal rest periods. However, there are variations that involve longer rest periods or shorter rest periods, depending on the desired intensity and goals of the workout.

Interval workouts can be highly flexible and adaptable to individual preferences and fitness levels. You can customize the duration of the intervals, the intensity of the exercises, and the number of sets to accommodate your specific needs. It’s important to note that interval workouts are intense and require proper warm-up and cool-down to prevent injury and allow for recovery.

Now that we have defined what interval workouts are, let’s explore the many benefits they have to offer in the next section.


Benefits of Interval Workout

Interval workouts have gained popularity in recent years, and for good reason. They offer a wide range of benefits that can help you reach your fitness goals faster and more efficiently. Let’s take a closer look at some of the key advantages of incorporating interval training into your fitness routine:

1. Increased calorie burn: Interval workouts are known for their ability to torch calories. The intense bursts of activity during the high-intensity intervals rev up your metabolism, leading to an increased calorie burn both during and after the workout. This means that even after you’ve finished exercising, your body continues to burn calories at a higher rate, helping you shed excess weight.

2. Improved cardiovascular fitness: Interval training is a fantastic way to enhance your cardiovascular endurance. The repeated cycles of intense effort followed by recovery challenge your heart and lungs, pushing them to adapt and become more efficient. This can lead to a stronger heart, improved lung capacity, and better overall cardiovascular health.

3. Enhanced fat loss: Interval workouts are highly effective in burning fat. The combination of high-intensity intervals and the afterburn effect can lead to increased fat oxidation and help you shed those stubborn pounds. This type of training also helps to preserve lean muscle mass, which is important for maintaining a healthy metabolism.

4. Time-efficient: One of the major advantages of interval training is its time efficiency. With interval workouts, you can achieve significant results in a shorter period of time compared to traditional steady-state exercises. By alternating between high-intensity intervals and rest periods, you can get a full-body workout in as little as 20-30 minutes.

5. Improved endurance and performance: Interval training can significantly improve your endurance and overall athletic performance. By repeatedly challenging your body with intense bursts of activity, you teach it to adapt and perform at higher levels. This can be especially beneficial for athletes who participate in sports that require bursts of speed and power.

6. Challenging and prevents plateau: Interval workouts constantly challenge your body and prevent your fitness progress from plateauing. The variation in intensity and exercise selection keeps your workouts interesting, motivating you to push harder and reach new levels of fitness.

7. Flexible and adaptable: Interval training can be adapted to various fitness levels and goals. Whether you’re a beginner or an advanced exerciser, you can modify the duration, intensity, and exercises to suit your fitness level and preferences. This makes interval training accessible and enjoyable for people of all backgrounds.

Incorporating interval workouts into your fitness routine can have a profound impact on your overall fitness and well-being. From increased calorie burn and fat loss to improved cardiovascular fitness and performance, the benefits of interval training are hard to ignore. So, lace up your sneakers, get ready to sweat, and reap the rewards of this highly effective training method.


Types of Interval Workouts

Interval workouts come in various forms, allowing you to choose the type that best suits your preferences and fitness goals. Here are some popular types of interval training:

1. Tabata: Tabata workouts consist of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for a total of 8 rounds. This format is known for its efficiency and can be used with a wide range of exercises, including bodyweight movements, cardio exercises, and weightlifting.

2. 1:1 Intervals: This is one of the most common interval training methods, where you alternate equal periods of high-intensity exercise and rest. For example, you might perform a 1-minute sprint followed by 1 minute of rest. This ratio allows for recovery while still maintaining a challenging intensity.

3. Pyramid Intervals: Pyramid intervals involve gradually increasing and then decreasing the intensity or duration of the intervals. For example, you might start with a 30-second sprint, followed by a 15-second rest. Then, you progress to a 45-second sprint and a 15-second rest, and continue increasing until reaching the peak intensity before reversing the pattern.

4. Descending Intervals: In descending intervals, you start with a longer high-intensity interval and gradually decrease the duration or intensity as you progress. For instance, you might begin with a 2-minute sprint, followed by a 1-minute rest, and then decrease the sprint time to 1.5 minutes, with the same rest period.

5. Interval Circuits: Interval circuits involve performing a series of exercises back-to-back with minimal rest. For example, you might complete a set of squats, followed by push-ups, lunges, and mountain climbers, with short rest periods in between each exercise. This type of workout combines cardiovascular and strength training in one efficient session.

6. Fartlek Training: Fartlek, a Swedish term for “speed play,” involves alternating between periods of continuous running or walking with intervals of faster-paced effort. Fartlek workouts are often done outdoors and allow for flexibility in intensity and terrain.

7. HIIT Classes: HIIT classes, commonly offered at fitness studios or online platforms, provide guided interval workouts with a mix of aerobic and strength exercises. These classes are often designed with specific rounds of intense activity followed by active recovery periods, making them suitable for group settings and beginners.

Remember, the key to a successful interval workout is to choose a format that aligns with your fitness level, preferences, and goals. Whether you prefer short bursts of intense exercise or longer intervals, there is a type of interval workout that will keep you motivated and help you achieve your desired results. Experiment with different formats to find what works best for you, and don’t be afraid to mix it up for added variety and challenge.


How to Create an Interval Workout

Creating an interval workout that suits your fitness goals and preferences is easier than you might think. Here are the steps to follow when designing an effective interval training routine:

1. Set your goals: Determine what you want to achieve with your interval workout. Are you aiming to improve cardiovascular fitness, increase strength, or lose weight? Setting clear goals will help you structure your workout accordingly.

2. Choose your exercises: Select exercises that target the specific muscle groups or cardiovascular systems you want to work on. You can include a mix of cardiovascular exercises like running, cycling, jumping jacks, or rowing, along with strength exercises like squats, lunges, push-ups, or kettlebell swings.

3. Determine work-rest ratios: Decide on the ratio of work to rest intervals. This can vary depending on factors such as your fitness level and workout intensity. For beginners, starting with an equal work-to-rest ratio, such as 1:1, is a good approach. Advanced individuals might opt for more intense intervals or longer rest periods.

4. Select the duration and intensity: Determine the duration of each interval, keeping in mind that shorter intervals will be more intense. Aim for 20 seconds to 2 minutes for high-intensity intervals and adjust the duration based on your fitness level and goals.

5. Warm up and cool down: Always start your interval workout with a proper warm-up to prepare your muscles and cardiovascular system for the upcoming intensity. Incorporate dynamic stretches, light cardio, and mobility exercises. Similarly, end the workout with a cooldown, including static stretching and gentle movements to gradually bring your heart rate down.

6. Plan your workout: Organize your intervals, rest periods, and exercises into a structured plan. For example, you could perform four sets of 30-second sprints with 1-minute rest periods in between. Write down your plan or use a smartphone app or timer to track your intervals during the workout.

7. Progress gradually: As your fitness improves, gradually increase the intensity or duration of your intervals to continue challenging your body. This can be done by shortening the rest periods, increasing the number of sets, or increasing the intensity of the exercises.

8. Stay consistent: Consistency is key in getting results from interval training. Aim to incorporate interval workouts into your routine at least two to three times a week. You can alternate interval workouts with other forms of exercise, such as steady-state cardio or strength training, to achieve a well-rounded fitness regimen.

Remember to listen to your body and adjust the intensity or duration of the intervals as needed. It’s normal to start with shorter intervals or lower intensity and gradually build up as you become more comfortable and fit. With time and consistency, you will see progress and enjoy the benefits of interval training.


Safety Tips for Interval Workouts

While interval workouts can be highly effective, it’s important to prioritize safety to prevent injury and ensure a positive training experience. Here are some essential safety tips to keep in mind when engaging in interval training:

1. Consult with a healthcare professional: If you have any pre-existing medical conditions or concerns, it’s always a good idea to consult with a healthcare professional before starting any new exercise program, including interval training.

2. Warm up properly: Begin each interval workout with a thorough warm-up to prepare your muscles and joints for the upcoming intensity. Incorporate dynamic exercises that elevate your heart rate, such as jogging or jumping jacks, and include dynamic stretches to improve flexibility.

3. Gradually increase intensity: Start with moderate-intensity intervals and gradually progress to higher levels of intensity as your fitness improves. Avoid pushing yourself too hard, too quickly. Listen to your body and allow for proper adaptation over time.

4. Use proper form: Focus on maintaining good form throughout your interval workouts. This will help prevent injuries and ensure that you’re targeting the correct muscles. If you’re unsure about proper form, consider working with a qualified fitness professional for guidance.

5. Stay hydrated: Hydration is crucial during any type of exercise, including interval training. Make sure to drink water before, during, and after your workouts to prevent dehydration. Listen to your body and drink when you feel thirsty.

6. Use appropriate footwear: Wearing the right footwear is important to provide proper support and cushioning during your interval workouts. Choose athletic shoes that fit well and are designed for the specific type of activity you’re engaging in.

7. Rest and recover: Rest and recovery are just as important as the workout itself. Allow your body time to recover between interval sessions to prevent overtraining and reduce the risk of injury. Adequate sleep, proper nutrition, and active recovery techniques like stretching or foam rolling can also aid in recovery.

8. Listen to your body: Pay attention to any pain or discomfort during your interval workouts. If something doesn’t feel right, modify or stop the exercise. Pushing through pain can lead to further injury.

9. Modify as needed: Don’t be afraid to modify the exercises or the intensity of your intervals to suit your fitness level and abilities. It’s better to start with lower intensity and gradually progress than to risk injury by pushing beyond your limits.

10. Monitor your heart rate: Monitoring your heart rate during interval workouts can help ensure that you’re working within your target zone. This can be done using a heart rate monitor or by checking your pulse manually.

By following these safety tips, you can minimize the risk of injury and make interval workouts a safe and enjoyable part of your fitness routine. Prioritize your well-being and remember that consistency and gradual progress are key to long-term success with interval training.


Sample Interval Workout Routine

Here’s a sample interval workout routine to give you an idea of how to structure your own workouts. This routine incorporates a mixture of cardiovascular and strength exercises to provide a well-rounded and challenging session.

– March in place for 2 minutes
– Arm circles forward and backward for 30 seconds each
– Hip circles for 30 seconds each direction
– Dynamic stretches: leg swings, arm swings, torso twists for 1 minute

Interval Workout:

1. Jumping Jacks (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

2. Squats (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

3. Mountain Climbers (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

4. Push-ups (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

5. Burpees (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

6. Bicycle Crunches (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

7. High Knees (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

8. Plank Hold (High-Intensity Interval) – 30 seconds
Rest – 15 seconds

9. Repeat the entire circuit for a total of 3 rounds.

Cool Down:
– Slow jog or walk for 3-5 minutes
– Static stretches for major muscle groups, holding each stretch for 20-30 seconds

Remember to adjust the duration and intensity of the intervals to suit your fitness level. As you progress, you can increase the duration of the intervals or reduce the rest periods to make the workout more challenging. Always listen to your body and modify exercises as needed to ensure proper form and prevent injury.

Feel free to modify this sample workout routine or add your own favorite exercises to create a routine that aligns with your goals and preferences. The key is to keep the intensity high during the work intervals and allow enough rest for recovery. Remember to stay hydrated and enjoy the invigorating benefits of interval training!



Interval workouts offer a dynamic and efficient way to elevate your fitness level, burn calories, and improve overall performance. By incorporating periods of high-intensity exercise followed by rest or lower intensity periods, you can challenge your body, stimulate adaptation, and achieve remarkable results.

In this article, we explored the definition and benefits of interval workouts, including increased calorie burn, improved cardiovascular fitness, enhanced fat loss, and time efficiency. We also discussed various types of interval training, such as Tabata, 1:1 intervals, pyramid intervals, and interval circuits, providing options to suit different preferences and fitness levels.

Creating an interval workout involves setting goals, choosing exercises, determining work-rest ratios, and progressively increasing intensity. We emphasized the importance of warm-up, proper form, hydration, and listening to your body to ensure safety and prevent injury. Moreover, we offered a sample interval workout routine to inspire and guide your own training sessions.

Whether you’re a fitness enthusiast looking to spice up your routine or a beginner wanting to see significant fitness gains, interval workouts can be a game-changer. Remember to consult with a healthcare professional, start gradually, and progress at your own pace to achieve sustainable results.

So, embrace the power of intervals, push your limits, and watch your fitness soar to new heights. Get ready to unleash your full potential and enjoy the countless benefits that interval training has to offer. Are you ready to take your workout to the next level? Start incorporating interval training into your fitness regimen and experience the incredible rewards for yourself!