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What’s right for you? Interval Burn Training (Cardiovascular fitness)

First of all what is interval training?

Interval training is cardiovascular exercise that has periodic breaks in time where activity is changing or intensity is increased.

It's time to stop all the time consuming boring monotonous cardio workouts that literally produce close to zero results. Interval burn training will get your heart pounding the way it was meant to. Oh and by the way it's a seriously fun way to push yourself. Please remember to ease into training during Phase I and increase intensity over time.

This will be hard at the beginning but stay positive and just continue to do more every attempt!

During the Workplace Workout Challenge Interval Burn Training will consist of the following.

Part 1 The Intervals Phase I Training

- Normal pace (brisk) for 2 min then increase intensity for a fast pace for 30 second interval. Repeat and enjoy for duration of training.

Part 2 The Burn (Click link for examples) Add for Phases 2 and 3 Training

- At the beginning, the middle, and the end of training perform a "Burn Choice," for 30 seconds. Do as many as you can!

The next time you look back at your exercise log. Make sure to use the "Improve It Principle," to work even harder!

Furthermore, if you do not enjoy the cardio your doing, simply change to something you do enjoy. At least give it all a shot. If you can’t stand running outside or maybe it hurts your knees, modify and find what motivates you to work hard and not be limited. For example a low impact exercise such as swimming or rowing could be right for you.

You can do interval training cardio anywhere and in any way! Even if it may seem silly to you, one could do jumping jacks for their twenty minute interval training in a hotel while traveling if they needed a workout. Or if that isn’t you… planning is a good alternative. You could look up and contact the regions local spinning location or local gym to purchase a day pass. You then can still enjoy your vacation or business trip and not stress about missing a workout.

Just use your head and find exercises you are passionate about. Here are a few examples below.

  • Jogging
  • Treadmill running
  • Spinning or Cycling
  • Jumping rope
  • Rowing machine
  • Elliptical
  • Zumba or aerobics classes
  • Dancing
  • Doing stairs
  • Swimming
  • Playing sports
  • Martial Arts
  • Shadow Boxing
  • Burpees


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