Whit Styles’ Fitness Video Series: The Truth Behind Interval Training

You might have heard of Interval Training, but what the heck is it?! Interval Training is a method of working out that integrates intense bursts of energy followed by rest periods. So for example, a 100 yard sprint, followed by a brisk walk back to the starting line is an interval. String many of these […]

November 9, 2009; 11:05 AM • by Whit Styles

You might have heard of Interval Training, but what the heck is it?! Interval Training is a method of working out that integrates intense bursts of energy followed by rest periods. So for example, a 100 yard sprint, followed by a brisk walk back to the starting line is an interval. String many of these together, and you have a full workout!

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There have been many studies put together on interval training. The New York Times reported interesting findings that showed that women who integrated interval training into their workouts not only burned more fat and became more cardiovascularly fit in those workouts, but in their other (non-interval) workouts as well. That’s great news, so lets get started. How can you start adding interval training into your workout regimen? Use any of the below (or you can always come visit me for the real deal!)

Outdoor, No Equipment Needed, Strength and Cardio Interval #1

• Warm up Jog for 10 Minutes
• Pick a spot to start, visually mark a close by object to remember where you started
• Sprint Interval for 30 seconds, then jog back to the starting line
• 10 Body Weight Squats
• 10 Push Ups
• 10 Full Sit-ups (modify with 30 crunches if you can’t do a sit-up. Try it first though and challenge yourself!)
• Repeat this series three times
• Water break for two minutes
• Sprint Interval for 45 seconds, then jog back to the starting line
• Find a soft place to plank for 30 seconds
• 20 Sky Divers (low back)
• Repeat Three Times
• Done! Congrats!

Gym Interval Workout #2

• Briskly walk or Jog (depending on your level) to warm-up for ten minutes
• Stretch
• Stairclimber (at intense speed) for two minutes, then bring it back down for one minute. Repeat this 5 times
• Jump off the stairclimber and move directly to the weight room. 12 Bicep curls, followed by 12 tricep dips on the bench
• 45 crunches, your choice
• 20 low back (pointers, superman, etc.)
• Get on the row machine. First minute, warm your body up, next two minutes row at your maximum ability. Recover for one minute. Repeat 5 times.
• Jump Off the row machine and do 10 lunges each leg (to challenge yourself, hold a set of dumbbells!) followed by 12 hamstring curls
• Repeat Series One at least twice. If time allows, repeat three times.
• Done, congrats!

November 9, 2009 11:05 AM 0