Interval Training – Short Workouts With Great Results

resting runnerHave you thought about going for a jog and deciding not to because it takes too long? Worried you’ll get a stitch or run out of energy? Then give interval training a go.

Interval training combines high intensity workouts with low intensity rest periods, perfect for novices looking for a way to get active.

There are many ways that you can practice interval training, either at the gym or on the road, and interval training can take as little as 20 minutes!

Throughout the high-intensity phase, the body primarily burns carbs for energy but during the recovery, your body burns mostly fat to produce the energy needed to help your body recover from the intense effort. This process can continue for hours after training, which can help you lose weight, as long as you’re also eating healthily.

Interval training has been shown to be as effective, or even, more effective than longer aerobic workouts. McMaster University in Canada have carried out research on the subject, their findings showed that three 20-minute sessions of interval training a week provided the same benefits as 10 hours of steady exercise over a two-week period.

The Workout


runningThis workout is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time, helps to increase your overall fitness and strengthens the cardiovascular system.


  • Warm up by walking for 15 minutes
  • Then run at full speed for 3 minutes
  • Recover for 3 minutes by walking, you need to keep moving otherwise you can injure yourself
  • Repeat the above three or four times
  • Finish with a 10 minute walk to cool down

Source: Shape, NHS