High-intensity interval training, as the name implies, is based on short and intense bursts of movement. We are not going to lie to you, it is fast and furious, but the good news is the fact that there is a lot of free time and the sessions are short.
Interval training is amazing because breaks for rest are included in the training structure, but when you are not resting, you need to sweat. It works as follows: give all your best for a short time, for instance, 10 seconds, 20 seconds, 30 seconds, 40 seconds or even a minute, then rest until you relax and your heart rate drops ... and repeat.
The training includes a variable set of movements which are designed to raise your heart rate and use many different muscles. You can change the interval proportions as needed, from 20 seconds of exercise and 10 seconds of rest, to 30 seconds of exercise and 30 seconds of rest. When your body quickly adapts to the exercises, interval training is a really effective training method to lose weight and stimulate hormonal changes in order to build muscle mass.
There are so many interesting options to split and change your training over time. If you work out without stopping for over a minute, you probably do not do it intensively enough. To make it harder, increase the speed of the training, the number of repetitions or even add some weights.
When it comes to going through an interval training session at the gym or at home, it all depends on fast intervals. We can do anything for these 10 seconds, right? How difficult can it be to train for 10 seconds? Obviously, you do not run a marathon, but there is a catch, either you have a 100 percent effort or it serves for nothing. Interval training works only if your heart rate is as high as possible during a specific time period. Think about the fact that maximum effort gives you maximum results. Interval workout may last from 7 to 25 minutes.
A ten-second interval of jumps, kicks or squats with heavy weights should make you run out of breath.
As far as exercise frequency is concerned, to start with, try training three times a week. It is not recommended to do interval training every day as this type of exercise puts heavy strain on muscles and they need to be properly regenerated. Studies have shown that 27 minutes of interval training three times a week give the same effects as 60 minutes of cardio training five times a week!
Needless to say, exercise is only a part of success and you build your body in the kitchen. Therefore, choose healthy and balanced meals, for example, the ones from the Body Chief menu!