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Beginner Interval Training
The following workout is a great place to start and takes only 21 minutes. The workout is shown using a treadmill with changes in speed and incline, but you can use any machine of your choice or take the workout outside. The elliptical trainer or stationary bicycle are good choices as well, but you can also do a brisk walk, jog or cycle outside. Use the work intervals to increase your speed, incline and/or resistance depending on what type of activity you are doing.
- Work sets: For each 'work set', use the settings on your machine (incline, speed, resistance, ramps, etc.) to increase intensity. Outside, increase speed or find a hill. You should be working out of your comfort zone, but not so hard that you feel dizzy or lightheaded. It's just a little uncomfortable.
- Recovery sets: For each 'rest set', lower those same settings, or slow down/go downhill for outdoor exercise until you're back to a moderate pace. You should be completely recovered before the next work set.
- Modify the speed and intensity according to your fitness level: If you aren't ready for the higher intensity, it's smart to go at the intensity you are comfortable with. Similarly, if this doesn't seem to be enough for you, feel free to speed up or increase the incline or resistance.
- Monitor your intensity: The rate of perceived exertion levels (RPE) are there to help you keep track of your intensity on a scale of 1 to 10 on this perceived exertion chart. During rest sets, stay around 4 to 5 RPE. During work sets, stay around 5 to 6 RPE. There isn't a huge difference between the work and rest sets, you simply want to work a little harder during the work sets.
- See your doctor if you have any injuries or conditions.
You can also use a target heart rate calculator and/or the talk test to monitor your exercise intensity.
| Interval | Beginner Cardio Interval Workout - 21 Minutes | RPE |
|---|---|---|
| 5 min | Warm up at an easy pace. Just start easy here and very slowly increase your intensity by going faster, raising the incline or increasing the resistance. This is the time to get your body warm and ready for what's to come. | Level 3-4 |
| 3 min | Rest Set: Increase your speed from the warm up and increase incline 1%. Keep a moderate pace. You should feel like you're exercising, but you should be able to carry on a conversation. | Level 5 |
| 1 min | Work Set: Increase incline 1-3% to raise the intensity level. You should feel a slight change in your intensity, breathing a bit faster and just a little uncomfortable. You can raise the incline more if you're not feeling any difference. | Level 6 |
| 3 min | Rest Set: Decrease your speed and incline to lower your heart rate back to a comfortable level. It doesn't have to be the same settings as in the previous rest set. | Level 5 |
| 1 min | Work Set: Increase your speed 3-5 increments and increase incline 1-2% to raise the intensity. Feel free to adjust these settings to work at the suggested intensity. | Level 6 |
| 3 min | Rest Set: Decrease your speed and incline to lower your heart rate back to a comfortable level. | Level 5 |
| 5 min | Decrease your speed and incline even more to a very comfortable pace for your cool down. | Level 3-4 |
When you are ready to progress, simply add another work set/rest set pair. If you want to keep going, add another set each workout or just one workout a week. Try this kind of interval training with other activities to switch things up, improve your endurance and help you burn more calories. This steady increase in the duration of your workout will allow you get into better shape gradually without working so hard that you start to avoid working out. Try interval training 3 days a week (M/W/F).