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Interval Training: Faster and Better Results

Samantha Monus

Posted on October 21 2013

In my professional opinion, the fastest way to get in shape with the most positive gains for physical fitness is achieved by interval training.  Myself, and most of us do not have the leisure of spending hours in the gym working out nor do we desire to. This style of training is not a fad, it is a method that works. In short, the science behind this type of training is simple.
I will make it short and sweet:
Interval training= training at a higher intensity followed by periods of lesser intensity exercise or recovery periods. Taking your heart rate up and lowering it back down. Maximal training output followed by a lesser output.

The benefits of interval training are pretty awesome. You save overall time with the same results, less wear and tear on body; you can burn more fat, and lose weight faster. These are all win-wins!!! Why would we do cardio for hours and hours in hopes of losing weight is beyond me. It’s really about quality of time over quantity of time. This is why I like to interval train in a manner that strengthens, tones, and defines, while getting the benefits of cardio and strength, all in one. A traditional 1.5 hr workout can be done in 30 min or less when you interval train. Everyone has different physical goals but for most of us, it’s to just be in shape and to feel and look good.

So here’s the type of interval training routine I personally do to stay in shape. Keep in mind that your goals may differ from mine. I want to hit my entire body in the least amount of time. I like to combine upper and lower body movements to hit my complete physique while combining a plyometric component to strengthen, as well as get my heart pumping. HERE WE GO!
NOTE: ALL EXERCISES SHOULD BE PERFORMED SAFELY AND WITH PROPER FORM. GET A FEW SESSIONS FROM A QUALIFIED PROFESSIONAL TO HELP GET YOU STARTED.

Sam’s Personal EleVen Interval Workout
*This is my personal workout. You may choose to alter this routine to fit your own personal physical fitness.

Warm up
3-5 minutes Dynamic moves to get warmed up. Dance, jog in place, jump rope whatever. Just take your heart to medium level.
Personal journey: I am a Yogi, so I love to do a quick sun-salutation to get my body more lubed up and flexible.


INTERVAL 1: UPPER/LOWER BODY STRENGTH
*these are performed at a steady pace. Keeping heart rate at a breathable rate.
20 PUSH UPS
20 SQUATS

INVERVAL 2: ALL OUT CARDIO
*these are performed at maximal intensity
25 JUMPING JACKS
25 BURPEES
RECOVERY: 60 seconds or less. Again, you may require more or less time to recover, depending on your own unique fitness level.
REPEAT FULL SEQUENCE 2X


INTERVAL 3:  UPPER/LOWER BODY STRENGTH
*these are performed at a steady pace. Keeping heart rate at a breathable rate.
20 LAT PULLS - You can do this on a lat pull machine at gym. Or like myself, I use a resistance band that is hung over my pull up bar. I simulate a lat pull).
20 V-UP’S - Lying flat on back, pop body into a” “V” position and lower back down.
20 ALTERNATING FORWARD LUNGES

INVERVAL 4: ALL OUT CARDIO
*these are performed at maximal intensity
40 HIGH KNEE RUNS
25 PLYO SQUAT PLIE’S - Legs jump into a plie (nice and deep) and then jump back to standing position.
RECOVERY 60 seconds or less. Again, you may require more or less time to recover, depending on your own unique fitness level.
REPEAT FULL SEQUENCE 2X

INTERVAL 5:  UPPER/LOWER BODY STRENGTH
*these are performed at a steady pace. Keeping heart rate at a breathable rate.
16 ALTERNATING ISOMETIC SIDE PLANK - depending on my time crunch, I generally hold the side plank for a count 8.
16 SUPERMAN BACK EXTENTIONS - While lying face down on mat, lift arms and legs into a superman position. Be sure to draw core in tight so you do not hyperextend low
back. Holding for a 3 count before releasing down.

INVERVAL 6:  ALL OUT CARDIO
*these are performed at maximal intensity
10 MOUNTAIN CLIMBERS into
10 PLYO SPEED SKATERS into
20 MOUNTAIN CLIMBERS into
20 PLYO SPEED SKATERS

This one is tougher. Immediately from superman’s, I pop into plank to perform my mountain climbers. Then, I pop up and jump from side to side mimicking a speed skater in a plyometric fashion. I really try to accentuate the lateral jump to target my hips.
RECOVERY 60 seconds or less. Again, you may require more or less time to recover, depending on your own unique fitness level.
REPEAT FULL SEQUENCE 2X
FINALE: Cool Down/ STRETCH.

The most important and overlooked component of true physical fitness is flexibility. I try and spend any remainder amount of time I have focusing on stretching and holding key postures that resonate with me. Usually my glutes and hip flexors are a sweet spot. And if you have any extra time and motivation work on the body parts you feel that you use a little extra credit.
 

 

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