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Continue to learn more about training routines: Workout Routines Home
Monday: Cardio: 15min-30min
Saturday: Cardio: 15 min-30min
Thursday: Cardio: 15 min-30min
Saturday: Cardio: 30 min-45min
Wednesday: Cardio: 30 min-45min
Monday: Cardio: 30 min-45min
Friday: Cardio: 30 min-45min
Monday: Cardio: 30 min-45min
Thursday: Cardio: 30 min-45min
Saturday: Cardio: 30 min-45min
Tuesday: Cardio: 30 min-45min
Friday: Cardio: 30 min-45min
Beginner's Interval Training
A. Overview
B. Principles
C. Why it works
D. Routine
A. Overview
This is an introductory workout routine for beginners looking to get active with an efficient way of training their cardiovascular system. It is a liberal program with the mode of exercise entirely up to the individual although stationary bikes, elliptical, or treadmills are recommended to get the timing down that is involved.
Interval training is working out at low intensity the majority of the time with small spurts of high intensity training thrown in every few minutes. Many studies have shown it to be far superior to long duration low intensity training commonly performed.
By performing interval training you will be working out less time than traditional cardio programs would have you do. This is due to the higher intensity nature of the training.
This workout routine is great for those of you who don’t particularly like to spend a long time on cardio machines or get bored in the process. Now you can work out a little harder but with rest in between for better results.
How it works
Despite the shorter duration that interval training focuses on, many benefits are greater than that of traditional long duration, low intensity cardio. It has been shown to increase fat burning capabilities as well as muscle building potential.
This can be thought of a sort of a hybrid between weight training and cardiovascular training. You get a little bit of the benefits of both types of training. You burn more fat from the cardiovascular training and also build muscle in the process which most cardio programs do not.
How does this work?
When you run for long durations at a low intensity you are burning fat as a primary fuel source but shortly after this stops. When you perform interval training you use carbohydrates as a primary fuel sources during the training but your metabolism remains elevated up to 48 hours. This is when you fat burning will take place with interval training.
So you can see that interval training burns far more calories from both carbohydrates and fat. As a side note it is important to eat plenty of whole grain carbohydrates such as wheat bread, pasta, and oats for optimal interval training results. If you can’t exercise at the proper intensity the program wont work.
Muscle gains come from the short burst of cardio that involve major muscle groups and most commonly your legs (unless doing a rowing activity). You will begin to notice your legs and/or arms become more toned as a result.
B. Principles
Type: Cardiovascular
Time: 15 min- 45 min
Reps: None
Sets: None
Intervals: 30 seconds
Rest Period (Between Intervals): 2 minutes
Rest Period (Between cardio days): 2-3 days
Training Days Per Week: 3-5 days per week
Intensity: Moderate
Weight Load: Moderate
C. Why the Beginners Interval Training Works
• Increased Metabolism. This type of training will boost your resting metabolism for a greater fat burning effect.
• Longer Recovery Periods. The larger recovery periods allow you to recover fully before your next 30 second high intensity interval.
• Recovery Days. You can start by performing 3 cardio days a week with at least 48 hours of rest in between each. This allows full energy to be used on your next work out rather than exercising inefficiently every day.
• Increased muscular endurance. As you start off using this routine you will find that it will leave you out of breath. Over time you will increase you ability to exercise harder and with shorter rest periods.
• Flexibility. You are able to choose any cardiovascular activity you can think of. Choose running, elliptical, bike, rowing, swimming, and more! This allows you to customize your workout so you dont get bored with the activity.
• Burn more fat. The more muscle you build, the more fat you will burn. This is due to the fact that your metabolic rate at rest will increase with the amount of body mass that you acquire (lean or not). Make it lean body mass (muscle) and you got a recipe for maximum fat burning power.
D. Beginners Interval Training Workout
Start with 3 days a week until you feel your body recovers fully within 48-72 hours. Then up the workout days to 4 a week. Progress to 5 a week once you can recover fully between each workout on the 4-day/week workout routine.
Note: The warm-up and cool-down periods do not count towards the workout time.
3-Day/Week Workout
Monday: Cardio: 15 min-30min
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
4-Day/Week Workout
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
5-Day/Week Workout
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
A. Overview
B. Principles
C. Why it works
D. Routine
A. Overview
This is an introductory workout routine for beginners looking to get active with an efficient way of training their cardiovascular system. It is a liberal program with the mode of exercise entirely up to the individual although stationary bikes, elliptical, or treadmills are recommended to get the timing down that is involved.
Interval training is working out at low intensity the majority of the time with small spurts of high intensity training thrown in every few minutes. Many studies have shown it to be far superior to long duration low intensity training commonly performed.
By performing interval training you will be working out less time than traditional cardio programs would have you do. This is due to the higher intensity nature of the training.
This workout routine is great for those of you who don’t particularly like to spend a long time on cardio machines or get bored in the process. Now you can work out a little harder but with rest in between for better results.
How it works
Despite the shorter duration that interval training focuses on, many benefits are greater than that of traditional long duration, low intensity cardio. It has been shown to increase fat burning capabilities as well as muscle building potential.
This can be thought of a sort of a hybrid between weight training and cardiovascular training. You get a little bit of the benefits of both types of training. You burn more fat from the cardiovascular training and also build muscle in the process which most cardio programs do not.
How does this work?
When you run for long durations at a low intensity you are burning fat as a primary fuel source but shortly after this stops. When you perform interval training you use carbohydrates as a primary fuel sources during the training but your metabolism remains elevated up to 48 hours. This is when you fat burning will take place with interval training.
So you can see that interval training burns far more calories from both carbohydrates and fat. As a side note it is important to eat plenty of whole grain carbohydrates such as wheat bread, pasta, and oats for optimal interval training results. If you can’t exercise at the proper intensity the program wont work.
Muscle gains come from the short burst of cardio that involve major muscle groups and most commonly your legs (unless doing a rowing activity). You will begin to notice your legs and/or arms become more toned as a result.
B. Principles
Type: Cardiovascular
Time: 15 min- 45 min
Reps: None
Sets: None
Intervals: 30 seconds
Rest Period (Between Intervals): 2 minutes
Rest Period (Between cardio days): 2-3 days
Training Days Per Week: 3-5 days per week
Intensity: Moderate
Weight Load: Moderate
C. Why the Beginners Interval Training Works
• Increased Metabolism. This type of training will boost your resting metabolism for a greater fat burning effect.
• Longer Recovery Periods. The larger recovery periods allow you to recover fully before your next 30 second high intensity interval.
• Recovery Days. You can start by performing 3 cardio days a week with at least 48 hours of rest in between each. This allows full energy to be used on your next work out rather than exercising inefficiently every day.
• Increased muscular endurance. As you start off using this routine you will find that it will leave you out of breath. Over time you will increase you ability to exercise harder and with shorter rest periods.
• Flexibility. You are able to choose any cardiovascular activity you can think of. Choose running, elliptical, bike, rowing, swimming, and more! This allows you to customize your workout so you dont get bored with the activity.
• Burn more fat. The more muscle you build, the more fat you will burn. This is due to the fact that your metabolic rate at rest will increase with the amount of body mass that you acquire (lean or not). Make it lean body mass (muscle) and you got a recipe for maximum fat burning power.
D. Beginners Interval Training Workout
Start with 3 days a week until you feel your body recovers fully within 48-72 hours. Then up the workout days to 4 a week. Progress to 5 a week once you can recover fully between each workout on the 4-day/week workout routine.
Note: The warm-up and cool-down periods do not count towards the workout time.
3-Day/Week Workout
Monday: Cardio: 15 min-30min
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
4-Day/Week Workout
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
5-Day/Week Workout
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
• 5 min warm-up
• Then 30 sec High Intensity Activity
• Then 2 min Low Intensity Activity
• Repeat until workout complete
• 5 min cool-down
Even swimming can be done with interval training. Just make sure you have a watch or clock available.
INTERVAL WORKOUT: BEGINNER LEVEL
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