woman doing a bicep curl
Interval Workouts

If you want to add intensity to your workout routine or take it to the next level, consider interval training. The workouts are fun, effective, and adaptable for any fitness level.

What is interval training?

Interval training is a terrific way to get the most out of your workout time. It alternates high-intensity bursts of exercise with low-intensity recovery periods. If your weight loss has plateaued, interval training gives your metabolism a much-needed boost.

Interval exercise and recovery times vary depending on your stamina and physical condition. Interval training offers the following benefits:

  • improved overall fitness
  • increased post-exercise fat and calorie burning
  • improved insulin function
  • healthier brain function

You don’t have to take an expensive class at the gym to do interval training. All you need is space in your home and a computer with a wireless connection to take advantage of these motivating workouts.

1. ‘At-Home Tabata Workout – 10 Minutes and Done’

You are able to burn calories in a short period of time and also improve your aerobic capacity.
Anna Renderer, instructor

This intense interval workout alternates 20-second exercise blocks with 10 seconds of rest. It’s fast-paced, fat-burning fun.

2. ‘10 Minute Beginner HIIT Workout’

HIIT (high intensity interval training) allows you to train at an intensity level capable of promoting great cardiovascular benefits [without] sacrificing the strength training benefits that traditional steady-state cardio does.
Jeff Cavaliere, strength coach and physical trainer

Get your kids in on the action with this challenging workout. It features eight exercises that burn calories and build strength. Exercises include:

  • squats
  • planks
  • floor jacks
  • mountain climbers

3. ‘Twelve Minute Madness Workout’

You will feel the burn with this extreme workout. It’s 12 mad minutes of alternating 50 seconds of exercise with 10 seconds of rest. You’ll get your sweat on with:

  • punch squats
  • lateral jumps
  • ninja jump tucks
  • planks
  • burpees
  • side jumps
  • squats
  • high knees
  • lunges

You can modify the workout to match your fitness level.

4. ‘30 Minute: Beginner High Intensity Interval Training’

Incorporating short, high levels of intensity with a recovering period to follow will ultimately leave you with more time spent at higher levels of work at the end.
Rebecca Heiberg, trainer

This 30-minute, fast-paced workout begins with a stretching warmup and ends with a relaxing cool-down. Each one-minute interval set starts with a biometric move and progresses to strength and core exercises.

Exercises include:

  • bridge dips
  • butt kicks
  • planks
  • downward dogs
  • squat jumps
  • standing oblique crunches

5. ‘10 Minute Abs Workout – At Home Abdominal and Oblique Exercises’

If your goal is rock-hard abs, this routine is the way to go. There are 10 different 45-second exercises. These include:

  • flutter kicks
  • oblique crunches
  • Pilates side hip raises
  • Russian twists
  • Pilates toe taps
  • toe tap crunches

Each move targets and strengthens your core. Keep your abs pulled in and contracted while pressing your lower back into the floor during each floor exercise. This will help you to keep your core engaged and reduce lower back stress.

6. ‘Burn 400 Calories & Build Lean Muscle’

This 30-minute, calorie-blasting workout alternates cardio exercise with weight training to give you major results. Rows, squats, alternating lunges, bicep curls, and burpees ensure all major muscle groups are targeted. Trainer Christine Khuri suggests beginners use lighter weights or no weights, watch the video one time through so you know what to expect, and take breaks as needed.

7. ‘8-Minute Cardio Intervals Workout’

If you’re strapped for time, this workout is a great option. Squats, shuffles, repeater knees, and reverse lunges get your heart pumping for maximum calorie burn. The instructor recommends wearing comfortable clothes and working at your own pace. If you need a break, she suggests returning to marching, but you should always keep moving.

8. ‘Love Your Body with HIIT! High Intensity Interval Training’

This HIIT workout boosts metabolism and provides two miles worth of movement. It includes three rounds of five exercises to get your heart rate up including lunges, planks, squats with booty lifts, and tricep push-ups. A one-minute break between each round comes just when you think you can’t take anymore!

9. ‘Fire’

Interval training burns calories after your workout is finished more than any other type of training!
Nicky Holender, instructor

Fire offers an extreme HIIT workout in just over 30 minutes. Instructor Nicky Holender brings his dynamic personality to the party to keep you inspired. The exercises are as unique as they are fun and include figure-eight chops, renegade rows, crescent kicks and stand up paddles. Prepare to sweat like never before!

10. ‘20 or 30 Minute Interval Training – Sarah Fit TV’

This workout consists of six exercises done for 30 seconds each with ten seconds recovery in between. You’ll do three or four rounds, depending on how much time you have. After each round, you’ll rest for one minute. Mountain climbers, hover jacks, burpees, squat pulses, planks, and donkey kicks will help you get in great shape.

Instructor Sarah warns the squat pulses will test your endurance, make your muscles burn, and get your legs shaking!

No Excuses

Carbohydrates are your body’s primary fuel source, so make sure to consume some easily digestible carbohydrates and a little protein to refuel your body within 30 minutes of your workout. This is especially important if it is going to be a few hours before your next meal. Some snack ideas are:

  • milk
  • boiled egg white and fruit
  • Greek yogurt
  • low-fat cheese with fruit
  • apple with your favorite nut butter

With so many workout videos at your fingertips, you have no excuse not to exercise. Interval training helps you burn calories and improve your fitness level quickly. If you’re interested in interval training, all you need to get started is a small window of time and a hefty dose of determination.