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High in motivation but low on time? Perfect. We're going to shorten your usual workout – and promise even better, faster results.
Wait. That has to be some sort of typo, right?
Nope, it’s really possible. The key to this magical strategy, you ask? Interval training. You’ve heard it before, and your response might be: “But it’s so much easier to just stroll on the treadmill and catch up on my People magazine.” Yeah, interval training does require your full attention, but it can also literally cut your workout time in half and give you better results. Think that might be worth it? Keep reading.
Interval training is the concept of alternating short bursts of high-intensity cardio with shorter rest periods. By alternating between fast and slow, you can work out harder and longer than if you were just going at your maximum speed. By adding these high-intensity intervals to your regimen, you increase your endurance as well as your calorie burn. Interval training also increases after-burn (meaning you burn more calories after your work out), as opposed to the calorie-burning effects of steady-state cardio, which only last as long as you work out. Plus, interval training makes your heart muscle more efficient, minimizing stress on your heart over time.
Now that I’ve convinced you of the benefits, I want to see you get out there and give it a go. Follow the below formula on the machine of your choice (or even outside) and get ready to see results! Keep in mind: Interval training should not be practiced every day. Give your body time to recover with rest days or light cardio in between.
GLR's Interval Training for Beginners:
0-5:00-warm up (50 percent max heart rate)
5:00-7:00 (80 percent max)
7:00-8:00 (60 percent max)
8:00-9:30 (80 percent max)
9:30-10:00 (60 percent max)
10:00-12:00 (80 percent max)
12:00-13:00 (60 percent max)
13:00-15:00 (80 percent max)
15:00-16:00 (60 percent max)
16:00-17:30 (80 percent max)
17:30-18:00 (60 percent max)
18:00-20:00 (cool down)