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Interval Training for Beginners - Level 2

The following workout is a step up from the Beginner Interval Workout - Level 1, taking the intensity up and increasing workout time to 25 minutes.  Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. By adding higher intensity intervals, you can build endurance and burn more calories.  The workout can be done on any cardio machine or outdoor activity.

Workout Instructions

  • For each 'work set', use the settings on your machine (incline, speed, resistance, ramps, etc.) to increase intensity.  You should be working out of your comfort zone, but not so hard that you feel dizzy or lightheaded.
  • For each 'rest set', lower those same settings until you're back to a moderate pace.  You should be completely recovered before the next work set.
  • Modify according to your fitness level.
  • The RPE levels listed (Rate of Perceived Exertion) help you keep track of your intensity on a scale of 1 - 10.  During rest sets, stay around 4-5 RPE.  During work sets, stay around 7 RPE.  There isn't a huge difference between the work and rest sets, you simply want to work a little harder during the work sets.
  • See your doctor if you have any injuries or conditions.

You can also use a Target Heart Rate Calculator to monitor your exercise intensity.

Time Speed/Incline/Resistance RPE
5 Min. Warm Up 3-4
4 Min.   Rest Set: Increase the speed from the warm up and set the incline to at least 1%.  Keep a moderate pace.  This is your Baseline. 5
1 Min. Work Set: Increase speed and raise incline, resistance and/or ramps.  You should be working harder and find it difficult to talk. 7
4 Min.  Rest Set:  Back to Baseline 5
1 Min.  Work Set: Increase speed and raise incline, resistance and/or ramps. 7
4 Min. Rest Set:  Back to Baseline 5
1 Min. Work Set: Increase speed and raise incline, resistance and/or ramps. 7
5 Min. Cool down at a slow, easy pace 3-4
Related Video
How To Run on a Treadmill
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