To tap into a new, higher level of fitness and fat burning, try an interval workout. The combination of aerobic and anaerobic training will give a real boost to your health and make the rest of your workouts seem easier.
Steps:
- Begin with 5 to 7 minutes of low-intensity work in your exercise mode. For example, walk or jog lightly to start.
- Stretch the major muscle groups, paying particular attention to the lower body.
- Exercise at a higher intensity for 10 minutes. Let your body continue to warm up and get ready for the workout to come.
- Start cycle 1: Exercise for 3 minutes at a pace you could maintain for the entire workout. Then for 1 minute push yourself hard, with a short burst of activity that you couldn’t do for longer than a minute.
- Recover for 30 seconds or longer, but keep moving, and let your breath return to a normal workout level.
- Understand that the cycle is 3 minutes aerobic/recovery and 1 minute anaerobic (3-to-1).
- Complete eight cycles, the first four becoming progressively harder, with the hardest cycles being four and five, then decrease the intensity with cycles six, seven and eight.
- Keep moving for another 3 to 4 minutes or until you feel your heart rate coming down.
- Stretch the major muscles again, this time more deeply and for 20 to 30 seconds.
Tips:
Always use the first 30 seconds of the aerobic portion to recover and literally catch your breath.
Think of the cycles as going up and down a mountain – as they ascend, it’s hard and there’s not much oxygen at the top, then the descent gets easier.
Note that 1 minute may be too long for a beginner, so try shortening the anaerobic (without oxygen) cycles – even 10 seconds is an effective way to start.
Notice that your heart rate is going way up and then way down; it should peak and valley quite a bit during interval training.
Plan to interval train only once or twice a week.
Allow for 48 hours of recovery between each session. It’s OK to exercise during the 48 hours, but avoid strenuous exercise and anything high-impact.
Drink lots of water.