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Why You Should Try Interval Training? Boost Performance, Burn Fat, Build Endurance

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This article will help you understand why you should try interval training to improve your performance.

If you’re looking for a new way to kick your fitness up a notch, interval training could be the way to go. In a nutshell, interval training involves short bursts of high-intensity exercise alternating with lower-intensity activity. Suppose you’re still unsure whether interval training suits you and whether you can fit it into your schedule. In that case, this article will outline the basics of what it is and why it’s beneficial so that you can make an informed decision before diving in.

Key Takeaways

  • Boost your fitness level with interval training, a highly effective workout technique.
  • Interval training involves alternating between intense bursts of exercise and short recovery periods.
  • Interval training burns more calories in less time, making it ideal for busy individuals.
  • Improve cardiovascular health and endurance by incorporating interval training into your fitness routine.
  • Enhance fat burning and promote weight loss through the metabolic benefits of interval training.
  • Interval training offers a versatile approach to exercise, allowing you to customize workouts based on your fitness goals.
  • Enjoy the variety and excitement that interval training brings to your workouts, preventing boredom and keeping you motivated.
  • Achieve better athletic performance by incorporating interval training into your training regimen.

Understanding Interval Training

Why You Should Try Interval Training and how to Incorporate interval training into your fitness routine

Before we delve into the benefits of interval training, let’s first establish what it entails. Interval training is a form of exercise that alternates between short periods of intense activity and brief recovery periods. This method challenges both the aerobic and anaerobic systems of the body, leading to increased endurance and improved overall performance.

Different types of interval training exist, including High-Intensity Interval Training (HIIT), which involves alternating between bursts of high-intensity exercises and short rest intervals. Other forms include Tabata workouts, fartlek training, and circuit training. Each variant offers unique benefits and can be tailored to suit different fitness levels and preferences.

Benefits of Interval Training

How to get the most out of interval training

Interval training offers various benefits, making it an ideal addition to any exercise routine. Let’s explore some of these advantages:

  1. Enhanced Cardiovascular Health: Engaging in regular interval training helps increase your heart rate during intense intervals, leading to improved cardiovascular efficiency over time. Studies have shown that this type of training can significantly lower resting heart rate, improve oxygen uptake by muscles, and enhance overall cardiac function.
  2. Effective Weight Loss: Interval training is a powerful tool for shedding excess pounds, and boosting calorie burn even after the workout. The high intensity involved in interval exercises increases energy expenditure during the workout and stimulates metabolism long after exercising.
  3. Improved Endurance: Interval training enhances endurance by challenging the body to sustain intense efforts over short periods. By repeatedly pushing beyond your comfort zone and gradually increasing the intensity, you can train your body to deliver peak performance for longer durations.
  4. Muscle Growth and Retention: Interval training stimulates muscle growth due to its anaerobic nature. It activates fast-twitch muscle fibers responsible for explosive movements and strength gains. Additionally, with interval training, you can preserve existing muscle mass while losing fat, preventing muscle loss commonly associated with steady-state cardio exercises.
  5. Boosted Metabolism: Interval training has increased post-workout metabolic rate more effectively than traditional continuous exercise. The intense bursts of activity during interval workouts promote the conversion of stored carbohydrates into energy, leading to improved insulin sensitivity and reduced risk of developing insulin resistance.
  6. Variety and motivation: Interval training offers a dynamic and engaging workout experience, preventing boredom and keeping you motivated.
  7. Improved athletic performance: Interval training can help you achieve peak performance in various athletic endeavors.
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These are just a few examples of the many benefits that interval training offers. Incorporating this exercise into your routine can profoundly impact your fitness and well-being.

Interval Training and Cardiovascular Health

One area where interval training shines is cardiovascular health. Research has shown that engaging in regular interval training can lead to significant improvements in various aspects of cardiovascular fitness:

  • Heart Health: Interval training helps strengthen the heart muscle, improve blood flow, and reduce the risk of cardiovascular diseases such as hypertension and heart attacks.
  • Cardiac Efficiency: By challenging the heart through high-intensity intervals followed by rest periods, interval training trains the heart to pump more blood per beat efficiently.
  • Enhanced Oxygen Efficiency: This training improves oxygen uptake by muscles, allowing them to work at higher intensities for longer durations without fatigue.

By incorporating interval training into your routine, you can optimize your cardiovascular health while enjoying a dynamic and engaging workout experience.

Interval Training for Weight Loss

High Intensity Interval Training (HIIT) is a form of interval training

If weight loss is one of your fitness goals, interval training can be a game-changer. Here’s how it can help you achieve your desired results:

  • Increased Calorie Burn: The high-intensity intervals during interval training lead to a significant calorie burn, even after the workout session ends. This increased energy expenditure helps create a calorie deficit crucial for weight loss.
  • Metabolic Boost: Interval training stimulates the metabolism and keeps it elevated for hours post-workout. This leads to greater fat burning and increased weight loss over time.
  • Preservation of Lean Muscle Mass: During interval training, you can minimize muscle loss while losing fat. This is essential as maintaining lean muscle mass increases metabolic rate and overall body strength.

Incorporating interval training into your weight loss journey can provide the added boost needed to reach your goals efficiently and effectively.

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Types of Interval Training

  • High-Intensity Interval Training (HIIT): Bursts of intense exercise followed by short rest periods.
  • Tabata Workouts: 20 seconds of all-out effort followed by 10 seconds of rest for 4 minutes.
  • Fartlek Training: Varies speed and intensity during cardio activity.
  • Circuit Training: Rotates between different exercises targeting different muscle groups.

Interval Training for Endurance

Types of interval training

Endurance athletes, sports enthusiasts, and active individuals can greatly benefit from including interval training in their exercise routines. Here’s why:

  • Improved Endurance Capacity: Interval training challenges the body to sustain intense efforts over short periods followed by recovery intervals. By repeatedly exposing yourself to these demands, you train your body to push beyond limits and increase your endurance capacity.
  • Enhanced Sports Performance: Many sports require bursts of speed or power followed by rest periods or lower activity levels. Interval training mimics these demands and prepares your body for optimal performance in various athletic endeavors.
  • Flexibility in Training: Interval training offers flexibility in duration, intensity, and exercise choices. You can tailor your intervals based on specific sports requirements or personal preferences.

Whether you’re an elite athlete looking to enhance performance or a recreational exerciser aiming to improve endurance, incorporating interval training into your routine can take you one step closer to achieving success.

Comparison of Different Forms of Interval Training

Interval Training TypeDescriptionBenefitsExample Workout
High-Intensity Interval Training (HIIT)Short bursts of intense exercise (80-95% max effort) followed by brief rest periods.Improves cardiovascular health, burns calories, increases VO2 max, builds muscle30-second all-out sprint, 60-second rest, repeat 8 times
Tabata8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest.Fast, efficient workout, burns calories, improves speed and powerJumping jacks for 20 seconds, rest 10 seconds, repeat 7 more times
Fartlek TrainingSwedish for “speed play”, involves varying speed and intensity throughout a workout.It improves endurance, builds mental toughness, and is fun and challenging30-second jog, 1-minute fast walk, repeat for 30 minutes
Circuit TrainingRotating between different exercises for different muscle groups with minimal rest between sets.Builds strength and endurance, burns calories, improves coordination10 squats, 10 push-ups, 10 lunges, 10 burpees, repeat 3 times
Tempo TrainingMaintaining a specific pace or effort level for a sustained period.Improves VO2 max, builds lactate threshold, can be done with any exerciseRun at a moderate pace for 30 minutes, maintaining a heart rate of 70-80% max
Interval CardioAlternating between high and low-intensity cardio activities.Improves cardiovascular health, burns calories, can be done with any cardio exercise5 minutes of biking at fast pace, 5 minutes of biking at slow pace, repeat 3 times
Perform a HIIT workout

Getting Started with Interval Training

  • Start with a warm-up: Prepare your body for the intense workout ahead.
  • Begin with lower intensity: Gradually increase intensity as your fitness level improves.
  • Choose exercises you enjoy: This will help you stay motivated and consistent.
  • Listen to your body: Allow sufficient time for rest and recovery between workouts.
  • Vary your intervals: Keep your workouts engaging and prevent plateaus.
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What is interval training?

Interval training is a workout technique alternating between high-intensity exercises and periods of rest or lower intensity.

What are the benefits of interval training?

Interval training can boost cardiovascular fitness, increase calorie burn, improve endurance, and enhance metabolic rate.

How often should I do interval training? Doing interval training 2-4 times per week is recommended, allowing for adequate rest and recovery between sessions.

Can interval training help with weight loss? Yes, interval training can be an effective tool for weight loss as it increases calorie burn and boosts metabolism.

Is interval training suitable for beginners? Interval training can be adapted for beginners by starting with lower intensity intervals and gradually increasing intensity over time.


Interval training improves performance, enhances cardiovascular health, promotes weight loss, and boosts endurance. Its numerous benefits make it a worthwhile addition to any exercise routine. By incorporating short, high-intensity bursts of activity followed by adequate rest periods, you can optimize your fitness level and achieve your goals more efficiently.

So why not give interval training a try? Begin gradually and tailor the intensity and duration to match your fitness level. You can experience the incredible advantages of interval training with consistency and dedication. Get ready to challenge yourself, push beyond limits, and unlock your full potential!

Always consult a qualified health provider before starting any new exercise program.

With these tips, you can create an interval training plan that suits your needs while maximizing your performance and fitness gains.

Remember, interval training is just one form of exercise that can help you improve your performance and achieve your fitness goals. Finding activities you enjoy and creating a well-rounded workout routine that includes strength training, flexibility exercises, and cardiovascular activities is essential.

Now that you understand the incredible benefits of interval training, it’s time to get out there and give it a go! Challenge yourself, have fun, and watch as your performance soars to new heights!

Additional Tips

  • Consult a healthcare professional before starting any new exercise program.
  • Include strength training, flexibility exercises, and other activities in your routine for a well-rounded approach.
  • Most importantly, have fun and enjoy the process!


  1. National Institutes of Health (NIH):
  2. Harvard University:
  3. Mayo Clinic:
  4. American Council on Exercise (ACE Fitness):
  5. The National Strength and Conditioning Association (NSCA):
    • Title: HIIT for General Fitness
    • URL:
    • Why: Published by the National Strength and Conditioning Association, a prestigious organization representing strength and conditioning professionals worldwide.