Interval training: What are the interval exercises?

Interval training is one of the most effective fat burners. Thanks to the high intensity of exercises, it allows you to quickly get rid of unwanted kilograms, sculpt the figure, and strengthen muscles. Also helps to cure burned stomach side effects.

Who is this type of training for? What interval exercises are worth putting on?

What is interval training?

Interval training is a system of very intense exercises, thanks to which we can improve the condition and get rid of unnecessary kilograms in a short time – reports.

During interval training, your heart rate will increase and this will cause your metabolism to increase. Our metabolism becomes dull, and we lose weight.

Interval exercises consist of performing training in short series of varying intensity. We do not take a break between the stages, which is replaced by less intense activity.

What exercises can we do in interval mode? It all depends on our capabilities and personal preferences. Interval training includes, for example, running, general development, and cycling.

What to pay attention to during interval training?

As we mentioned, interval training is quite demanding, so it is worth getting acquainted with the rules before you start implementing them.

First of all, let’s not forget about warming up. It should precede any type of training, especially one that requires a lot of effort from the muscles, joints, and tendons.

Warming up should take about 10 minutes. During this time, you should speed up your pulse a bit, prepare your body for faster blood circulation, and stretch your muscles. Running in place, rompers, squats and very gentle dynamic stretching will work best.

After warming up, it is time for basic interval training, which should last no longer than 25 minutes. We should remember to approach this type of system with caution, adjusting the intensity and time to our capabilities.

Stretching should be the culmination of your interval efforts. Muscles that contract during training must be stretched. Otherwise, we will not achieve the intended effects, and after 48-72 hours, we will strongly feel the effects of sharp exercise.

It is also very important that interval training should not be intertwined with aerobic exercises or intensive work in the gym. This is too much of a burden on the body, which instead of improving its condition, it will start to weaken, and as a result, diseases may also appear.

We never practice intervals on an empty stomach! About 2-3 hours before training, we must eat an appropriate meal, consisting of proteins and carbohydrates. 

Is interval training safe?

Interval training is intended for healthy people. Anyone who suffers from respiratory or cardiovascular diseases should consult appropriate specialists for this type of exercise.

Also, people suffering from descending thyroid gland, mainly Hashimoto’s, should be careful about interval training. Too intense effort can intensify inflammatory processes and intensify the negative effects of the disease.

As we mentioned, what excludes interval training is regular cardio or weight lifting and other exercises in the gym.

People on a low-calorie diet should also give up this type of activity. The body will not be able to cope with such an effort, with an energy deficit and a lack of adequate amounts of nutrients (carbohydrates, proteins, fats, and minerals).

Because interval training puts a lot of strain on the joints, people struggling with rheumatic problems and similar ailments should give up it. This also applies to very obese people – high body weight combined with high exercise intensity can cause irreversible damage to the joint capsules.

Who are the intervals for?

Interval training is a solution for all healthy people who want to quickly increase their endurance and lose weight. Thanks to these exercises, we can burn three times more fat than in other systems.

By increasing the speed of metabolism and improving blood flow in the body, interval exercises help break down body fat and get rid of toxins.

Remember, however, that interval training requires a well-balanced diet and an adequate supply of calories.

Interval exercises

Interval training can take many forms. When choosing exercises, we should pay attention to such aspects as the required equipment, the time we have, or the need to travel (for example to a swimming pool or a gym).


Running is one of the most popular activities. It does not require any equipment, and for its implementation, we only need a comfortable outfit and shoes.

Amateurs of this sport usually choose the following scheme: warm-up, jog and run at a constant pace, adapted to the body’s capabilities. Interval running completely turns this system over.

It is true that we also start with a warm-up here, but right after this 5-minute introduction, there is a sprint. We run as fast as we can. This phase should last approximately 15 seconds. After that, it’s time to run at a moderate pace (45 seconds). It’s important not to slow down too much – the interval run is focused on intensity. We make 5-10 such series.

We finish the training with cooling down, which consists of jogging for about 10 minutes, and then we move on to decent stretching.

This is the advanced version, and do beginners have a chance with intervals? Of course. It is enough to modify the intensity of the exercises – replace the sprint with a fast run, but in line with our abilities, and the medium phase – with a walk or a light jog.

Interval training – summary

Interval training is a great way to lose weight and work on endurance. However, it should be remembered that this type of exercise is not intended for everyone. Before starting them, it is worth doing basic research and making sure that our body is ready for such an effort.