Do you want to know everything about interval training? So join us to see all the information we have for you in this regard.

Before we start talking about these exercises, it is important to understand  what exactly this interval training is .

For beginners who still do not know much about the subject, they should know that these exercises are a kind of routine where the individual must perform relatively intense exercises interspersed with short breaks.

It should be noted that in some cases athletes prefer to slow down the pace of exercise instead of resting briefly.

Benefits of interval training

Performing this routine is not as simple as it seems, because we force our body to reach its limits. However, all of this serves a purpose, as interval training provides the following benefits:

  •          Show results in less time
  •          Activates the metabolism due to the ups and downs of rhythm
  •          Burns fat and increases energy expenditure quickly
  •          Achieve perfect muscle definition
  •          Improves insulin sensitivity
  •          Improves the capacity and functionality of the cardio-respiratory system
  •          Growth hormone increase
  •          Increased blood glucose
  •          Does not require machines for specific uses

Examples of interval training

Well, you already know what it is and what are some of the benefits that this type of exercise gives you. Now, let’s talk a bit about the examples of interval training.

Aerobic exercises

For this routine you should choose any aerobic activity with which you feel most comfortable or comfortable. It can be, running, riding a bike, jumping rope, among others.

Followed by that, you should begin the exercise with two minutes of low or intermediate pace. After the two minutes, it will take a minute to go at a faster pace (almost reaching your maximum capacity).

After one minute, you will return to two minutes and repeat the process until you complete 20 minutes of routine.


Swimming is used for more expert athletes because beginners may become tired and swallow water in the middle of training.

To perform this exercise you do not require a routine as such since it depends a lot on each individual. In addition to this, the sport itself forces you to use the interval concept when breathing and stop breathing, so it is not very necessary to follow a routine as such.


This routine is made up of 11 exercises interspersed with slow exercises and other fast ones.

Slow or low intensity exercises should be done within 60 seconds, while fast or high intensity exercises should be done in just 15 seconds to avoid injury.

It should be noted that this  hiit training is designed more than anything for beginners, those who already have a little more experience can increase the time of each one a little more and vary from HIITS. That said, let’s see what are the 11 exercises in this training routine.

  •          Running in the same place (60 sec)
  •          Skipping (15 sec)
  •          Two direct left plus direct right (60 sec)
  •          Heels back with jump (15sec)
  •          Walk on site (60 sec)
  •          Jump and knees to chest (15 sec)
  •          Right knee repeatedly (60 sec)
  •          Burpee (15)
  •          Left knee repeatedly (60 sec)
  •          Squats and jump (15 sec)
  •          Walk on site (60 sec)

Leave a Comment