Interval Fitness Training.

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Interval Fitness Training.

Interval fitness training are great for burning belly fat and they are ideal for people who do not have a lot of time to workout.

Normally under 30 minutes long they can replace long boring cardio and burn as much as 2 times more calories.

The beauty of interval fitness training is the variety in which you can use them. For example, the treadmill interval workout below can be done using an elliptical machine if you prefer. If you are not familiar with them find out what is interval training?

You should always warm up before exercising no matter what method you use and cool down afterwards. Start off by gradually increasing the intensity as you get warmed up.

You can modify the workout to fit your fitness level. If you still feel winded at the end of a recovery cycle, take a little longer until you feel ready. If you feel lightheaded or can’t talk, cool down you are going too hard.

Treadmill Interval Training.

The speeds and incline % are only examples, adjust them to meet your level.

Warm-up 5 minutes at 3 mph with a 0% incline.

Intensity Level	Speed	Incline	Beginners	Intermediate	Advanced
High	3.5 mph	6 %	30 sec.	30 sec.	30 sec.
Medium	3 mph	1 %	90 sec.	60 sec.	30 sec.
High	3.6 mph	6 %	30 sec.	30 sec.	30 sec.
Medium	3 mph	1 %	90 sec.	60 sec.	30 sec.
High	4.0 mph	3 %	30 sec.	30 sec.	30 sec.
Medium	3 mph	1 %	90 sec.	60 sec.	30 sec.
High	4.5 mph	2 %	30 sec.	30 sec.	30 sec.
Medium	3 mph	1 %	90 sec.	60 sec.	30 sec.
High	5.0 mph	1 %	30 sec.	30 sec.	30 sec.
Medium	3 mph	1 %	90 sec.	60 sec.	30 sec.
High	3.2 mph	8 %	30 sec.	30 sec.	30 sec.

Cool-down 5 minutes at 2.5 mph with a 0% incline.

Bodyweight Interval Circuit Training.

Alternate between 3 upper body and 3 lower body exercises without resting in between each exercises. Rest for 1 minute when all 6 exercises are done. Repeat this interval circuit training 2 or 3 times. Aim at exercising for 20 minutes.

Body Part	Exercise	Repetitions
Lower Body	Y Squats	12-15 reps
Upper Body	Push-Ups	12-15 reps
Lower Body	Lunges	12-15 reps each side
Upper Body	Decline Push-ups	12-15 reps
Lower Body	Jumping Jacks	60 reps
Upper Body	Mountain Climbers	12-15 reps

If you’re a beginner adjust the repetitions accordingly.

Running Interval Training.

Generally these are used if you want to run faster or longer. Workout 3 times a week alternating between workout #1 and #2.

Workout #1

Warm up by jogging for 3 minutes at an average pace.

Sprint 400 M and up to 800 M (Depending on your fitness level).

Jog back to the beginning.

Repeat 6 times without resting.

Cool down by jogging for 3 minutes.

Workout #2

Warm up by jogging for 5 minutes at an average pace.

Sprint all out for 150 M.

Jog back to the beginning.

Repeat 8 times without resting.

Cool down by jogging for 3 minutes.

Interval walking.

Interval walking will increase your endurance at speeds as well as improve your athletic performance. Mostly used by race walkers but anyone can benefit from them.

Perform this interval walking workout 2-3 times a week.

Warm-up by walking at an easy pace for 5 minutes.

Walk fast for 8 minutes, you should be at 85% of your maximum heart rate.

Walk at an easy pace for 2 minutes or until you get your wind back.

Repeat 3-4 times without resting.

Cool down by walking at an easy pace for 3 minutes.

During the fast pace, you should be breathing heavy but still be able to speak in short phrases only.

There you have it, some of the more popular interval fitness training routines.

If your goal is to lose weight fast and get a flat belly then let me suggest the Ultimate Belly fat Burning Guide To Six Pack Abs program.

It incorporates several intervals to burn fat and get you in shape fast.

It’s not only a fun workout but you will see results fast so you know you will be motivated to stick with it.

It is one of the best programs out there that incorporates interval fitness training.