Workout #2 The following is a basic interval-training exercise. You can vary it as much as you like to make further progress.
Walk for 90 seconds, picking up pace as you go.
Run for one 30-second burst.
Walk at an even pace for another 90 seconds.
Kick it up to another 30-second run.
Walk for another 90 seconds.
Run for 30 seconds.
Walk for 90 seconds.
Run for 30 seconds. Finally, slow to a walk for two minutes… decreasing your pace gradually until you come to a stop. If you find this too challenging at first… switch your runs to fast walks. Gradually turn one fast walk per exercise into a run. And then another as you increase your fitness. Once you get used to this exercise you can continue making progress. Simply pick up the pace of the run… and the walks.
All exercise is the same, right? Not so fast, suggests a small study of teens out of Scotland that found that high-intensity exercise may be better than endurance training for preventing cardiovascular disease because it can be done in less time.
The study included 57 adolescent schoolchildren (47 boys and 10 girls) who were randomly assigned to high-intensity or moderate-intensity exercise groups.
Both groups did three exercise sessions a week for seven weeks. The high-intensity group’s program consisted of a series of 20-meter sprints over 30 seconds, while the children in the moderate-intensity group ran steadily for 20 minutes.
By the end of the seven weeks, teens in the moderate-intensity group had completed a total of 420 minutes of exercise, compared to 63 minutes for those in the high-intensity group. Estimated total energy expenditures per child were 4,410 kcal for those in the moderate-intensity group and 907.2 kcal for those in the high-intensity group.
Both groups of children showed significant improvements in cardio-respiratory fitness, blood pressure, body composition and insulin resistance. But the teens in the high-intensity group achieved those health benefits with only 15% of the exercise time put in by those in the moderate-intensity group.
The findings, published April 5 in the American Journal of Human Biology, suggest that brief, intense workouts offer a time-efficient way to reduce cardiovascular disease risk factors in teens, said study author Duncan Buchan, of the University of the West of Scotland, and his colleagues.
However, further research is needed, they added.
By now you know the benefits of doing high intensity interval training as a way to boost your metabolism, not only during the workout, but for many hours after the workout is completed, allowing your body to burn more fat calories. This is called “afterburn”. Many people do their interval training on a treadmill. But what if you don’t have access to a treadmill, or want to stay home and do your interval routine?
Here is a great high intensity interval workout that you can do anywhere, even your home. It consists of 6 rounds, where you’ll work hard for 1 minute, and then recover for 2 minutes with a moderate intensity exercise. The total workout will take 18 minutes.
60 seconds sprints (max effort), 120 seconds squats
60 seconds jumping jacks (max effort), 120 seconds lunge with twist
60 seconds squat (max effort), 120 seconds side reaching lunges
60 seconds sprinting (max effort), 120 seconds alternating reverse lunges
60 seconds jumping jacks (max effort), 120 seconds alternating one legged reach
60 seconds squat (max effort), 120 seconds side planks (side bridges)