Examples of interval training exercises

Examples Of Interval Training Workouts XpCourse

3 hours ago Interval training, also known as high-intensity interval training (HIIT), is a form of exercise that combines periods of intense work with periods of lower level activity or rest to improve your endurance, speed, and fat burn. Almost any type of exercise can be made into interval training by choosing the distance or amount of time to "work" along with the distance and time for …

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7 Interval Training Exercises Best For Beginners

9 hours ago and how it has evolved over time

1. Jumping Jacks. That’s right. This old-school warm-up is an effective form of cardio. The primary benefit of doing jumping jacks is that it elevates your heart rate.
2. Mountain Climbers. Mountain climbers might win the award for most travel-friendly interval training exercise because they require no equipment and take up hardly any space.
3. Squats. Basic yet effective, squats remain the king of bodyweight exercises when it comes to improving mobility and strength. Make sure to keep your head up, chest nicely open at all times, and feet firmly pressed through the heels on the ground.
4. Push-Ups. Push-ups are a total body exercise that is easily modified and can be made to be very challenging, from the total beginner to the most avid exerciser.
5. Backward/Reverse Lunges. This modified version of the classic lunge simply involves taking a big step backward, balancing on your front foot. This interval training exercise increases the engagement of the hamstrings and glutes muscles (back of the leg) versus the quads muscles (front of the thigh).
6. Elevated Hip Thrust. The hip thrust is another move useful to target dormant muscles like glutes and hamstrings. To perform this exercise, you only need a chair or a couch.
7. Burpees. We put this at the end since it’s the hardest one of all. No cardio and interval training compilation would be complete without burpees. They challenge every part of your body and send your heart rate soaring in no time.

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8 Types Of Interval Training That Will Take Your

8 hours ago

1. Aerobic Cruise – Just as the name describes, aerobic intervals help build an aerobic foundation. This is vital for all athletes. Think of the aerobic system as the base or foundation that the anerobic systems can stand on.
2. Heavy Mo’ s -These have been foundational for some of the baddest NFL players for decades. Walter Payton and Jerry Rice tortured many a teammate with this style of interval.
3. Aerobic Plyo’s – Choose a moderate intensity plyometric drill, such as lateral bounding. You will perform the chosen drill for 8-10 seconds, rest for 10-30seconds, then repeat for 5-10 minutes.
4. Lactic Peak – Lactic power intervals can be done with any cardio exercise or sport specific drill. You will basically perform the workout as follows: 20-40seconds ON, 1-3minutes OFF, 3 reps per exercise and doing 2-4 series per workout.
5. Lactic Expander – The difference between power and capacity intervals is how much recovery you give yourself. To properly develop power, you should be almost fully recovered before you repeat the exercise.
6. Lactic Explosion – For this style of interval you will need to use an explosive movement, such as jump squats, split squat jumps, KB swings, explosive push up, med ball throws or similar.
7. Alactic Peak – This style of intervals involves cardio type exercises or sport specific drills, just like the aerobic and lactic power intervals. The difference between the 3 is the work vs rest ratio.
8. Alactic Expander – Just like the lactic series of intervals, the main difference between alactic power and capacity intervals is the amount of rest.

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7 Interval Training Workouts To Burn Fat Fast BuiltLean

3 hours ago

1. Stationary Bike Tabata Workout. The tabata protocol is a workout method where you perform 20 seconds of intense work followed by 10 seconds of rest for a total of 8 cycles.
2. 25-Minute Sprint Fartlek Workout. In Swedish, Fartlek means “speed play.” This form of training combines steady state (continuous) training with speed intervals in an unstructured format that strengthens both the aerobic and anaerobic energy systems.
3. 100m Walk-Back Sprint. The walking back sprint is probably one of the most straight-forward and easy to incorporate variations of HIIT (particularly if you have a running track nearby, although a track is not necessary).
4. Lunge/Sprint Combination Intervals. In a combination interval, you alternate between a high-rep strength exercise and an anaerobic cardio interval.
5. Countdown Jump Rope Workout. This workout works by choosing a specific amount of time – 2 minutes – then dropping the amount of exercising required by 30 seconds on subsequent sets.
6. You-Go-I-Go Swimming Workout. Swimming is an excellent full body exercise that is low impact, but it can be made high intensity.
7. Plyometrics “Ouch My Legs” Workout. Plyometrics are exercises that require muscles to exert maximum force in minimum time.

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