Interval Training for Beginners - Level 3

The following workout is a step up from the Beginner Interval Workout - Level 2, taking the intensity up and increasing workout time to 30 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.  This 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 level.  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, you're moving up to a very hard Level 8.  You should be breathless, but still be able to talk with some difficulty.
• See your doctor if you have any injuries or conditions.

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

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