Interval Training Without Having To Go Insane
Interval training is a great way to get fitness results in a short amount of time. Even, though the current trend is to do extreme interval training, this can increase your possibility of injury since you are exercising without using cautious controlled motions; in addition, you may be working out at a level your mind is ready for but you body is not.
Fortunately, you can do interval training more moderately and still see results. Below is an interval-training program with different levels of intensities, with a focus on results and wellness at the same time.
Level 1 | Level 2 | Level 3 |
5 minute warm-up | 10 minute warm-up | 15 minute warm-up |
Treadmill | Treadmill | Treadmill |
1 minute cardio | 2 minutes cardio | 3 minutes cardio |
Jump Rope | Treadmill/Jog (Fast) | Step |
Biceps | Biceps | Biceps |
Bicep Curls | Bicep Curls | Bicep Curls |
Gluteus | Gluteus | Gluteus |
Squat | Squat | Squat |
1 minute cardio | 2 minutes cardio | 3 minutes cardio |
Jump Rope | Treadmill/Jog | Step |
Triceps | Triceps | Triceps |
Triceps Kickbacks | Triceps Kickback | Triceps Kickback |
Hamstrings | Hamstrings | Hamstrings |
Romanian Deadlift | Romanian Deadlift | Romanian Deadlift |
1 minute cardio | 2 minute cardio | 3 minute cardio |
Jump Rope | Treadmill/Jog | Step |
Chest | Chest | Chest |
Push Up | Push Up | Push Up |
Quadriceps | Quadriceps | Quadriceps |
Lunge | Lunge | Lunge |
1 minute cardio | 2 minute cardio | 3 minute cardio |
Jump Rope | Treadmill/Jog | Step |
Shoulders | Shoulders | Shoulders |
Lateral Arm Raise | Lateral Arm Raise | Lateral Arm Raise |
Calves | Calves | Calves |
Calve Lift | Calve Lift | Calve Lift |
1 minute cardio | 2 minute cardio | 3 minute cardio |
Jump Rope | Treadmill/Jog | Step |
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Frequency-1-3 times per week
Level 1: 8 repetitions, 1 set
Level 2: 8 repetitions, 2 sets
Level 3: 8 repetitions, 3 sets
* 60-second rest between sets
Level 1-Never Exercised
Level 2-Exercised for 3 months or more
Level 3-Exercise for 6 months or more
This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.
