Interval Training for Beginner and Intermediate Exercisers

Interval workouts involve alternating higher intensity exercise with low intensity recovery periods, which is a great way to burn more calories and build endurance. This interval workout includes both moderate-high and very high intensity work intervals, but listen to your body and back off if you feel you're working too hard. 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 working at a Level 8 or 9.  Breathing and talking should be difficult at this intensity.
• 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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