Interval Training for Beginners, also know as High Intensity Interval Training (HIIT) is gaining popularity as the most effective way to lose weight, build strength, and stamina. Interval training is structured by high-intensity, maximum effort “work” sets alternated with low-intensity, low-effort “rest” sets. Interval training can seem kind of tough for beginners, but most people will find that after the initial shock of the high intensity, interval training is easier to complete due to how short & quick each workout is.
There is a lot of room for creativity when structuring a interval training workout, but here are three popular, basic interval workout formats that you can follow for your next interval training session.
Interval Training for Beginners:
1) Turbulence Training:
2) Tabata Method:
Each “set” is 30 seconds long, and consists of 20 seconds work alternated with 10 seconds rest. Repeat sets eight times for a total of four minutes. For Tabata “rest” sets you stop moving completely, unlike the rest sets in other interval workouts, which are low-intensity but you continue moving.
3) Power Intervals:
90 seconds work alternated with 30 seconds rest, usually used for cardio activities such as running, walking, rowing, swimming, etc. Use maximum effort in the work sets, then 50% effort for the rest sets.