4 Key Elements to Design Incredible Interval Training Routines

Interval training is when you perform a particular exercise for a given time period before moving onto the next exercise. Interval training is usually performed with cardiovascular exercises such as sprints and jump roping.

Well, I like to use bodyweight, kettlebell, and barbell exercises when I perform interval training. This way, I can burn fat and build muscle at the same time. This is clearly one of the best ways of getting a quick, full body fat burning and muscle building workout.

There are three key elements to an interval training workout:

Element #1: Total Training Time

Interval training is all about time, and so you must take into consideration first how long you want to workout. Lets say you only have 10 minutes to workout before heading off to work. Then your workout should not last more than 10 minutes.

Element #2: Number of Exercises Performed

I like to keep things simple and don’t like to cram in a whole bunch of exercises into a single workout. All you really need is one upper body push, one upper body pull, and a lower body exercise in order to develop a good, full body program.

Element #3: Length of Interval

Intervals should last anywhere between 20 to 60 seconds. 20 seconds will give you a short, intense strength and conditioning workout. A 60 second interval will stress strength endurance. Either way, you’ll get a really intense workout.

Element #4: Length of Rest Interval

You will have to program a rest interval either after each exercise, or at the end of an interval circuit. Advanced trainees can move through a workout without any rest. However, if you truly train with full intensity, then you should program a rest interval.