3 Interval Training Routines for Fat Loss
One of the best ways to burn fat and build muscle quickly is through interval training. Professional athletes in sports ranging from wrestling and boxing all the way to football. Interval training increases muscle growth, toughness, speed and many other crucial attributes used in sports. In this article Ive given examples of 3 workouts that I find very effective and can be used by beginners and advanced athletes alike.
Ill warn you in advance that the reason for interval trainings effectiveness at whipping people into shape in a short amount of time is the fact that its extremely challenging and requires a lot of determination and heart to complete. It should also be clear that because were going to be pushing ourselves right from the get go its good to get fully warmed up before starting any of these workouts.
It’s called the killer drill for a reason. This is when you start by choosing a challenge time for yourself and then run a 400 by that projected time. You then jog or walk for 400 metres and then sprint another 400. Then you follow with a 300 metre jog, another 400 metre sprint, a 200 metre jog, a 400 metre sprint, a 100 metre jog and then a final 400 metre sprint.
Another great interval training exercise utilizes the pyramid structure. What you do is set a projected race time, so lets say a 5 minute mile. In order to achieve this well have to run 5 75 second 400 metres. So in this drill well start off with a 400 metre and run it under 75 seconds. Well have a 3 minute break and then well move onto an 800 at 150 seconds. Once again well take another 3 minute break and then run a 1200 in 225 seconds. Finally, well take another 3 minute break and go as hard as we can and get as close to that 5 minute mile as possible.
A really effective interval training exercise use the pyramid design. What you do is choose a goal race time, so lets say a 5 minute mile. In order to achieve this you’ll have to run 5 75 second 400 metres. So in this exercise well start off with a 400 metre and run it under 75 seconds. Well have a 3 minute break and then well move onto an 800 at 150 seconds. Once again well take another 3 minute break and then run a 1200 in 225 seconds. Finally, well take another 3 minute break and go as hard as we can and get as close to that 5 minute mile as possible.
Interval training makes a fantastic addition to any workout and can surely whip you in to shape if youre willing to put in the time and effort. Remember though that proper warm up and warm down is crucial to a successful interval training routine and should be taken very seriously. Whatever your reason for interval training Im sure the exercises listed above will make a great addition to your workout routine.
Tags: Workout Routines