How to Start Interval Training

If you’re just about to start with internal training, you should devote your first week to get your body used to this exercise. Remember, exercise is a GRADUAL PROCESS rather than an overnight process. The key is not how many hours you spend today exercising, but it’s all about CONSISTENCIES in your routines.

It’s vital that you have a GOOD WARM UP. I highly suggest a solid 7-10 minutes warm up. Start at an easy tempo and steadily raise your heart rate. I have a sport swatch to monitor my heart rate. I normally take my pulse for 15 seconds and multiply it by 4.

Then, you’re ready for your high intensity work out. What I mean by hard push or high intensity workout is that you have to PUSH YOURSELF INTO THE ANAEROBIC ZONE (without oxygen). This is when you begin to feel the “burn” as your body gets rid of lactic acid and your muscles begin to lose their ability to contract. Your fitness level will increase when your body gets used to sending oxygen to the needy muscles.

Hard pushes or high intensity workouts vary among individuals. If you seldom exercise and easily get tired, maybe jogging can already be considered as “high intensity” to you. Another example, let’s say you’re on a treadmill. You can break your exercise into sets of jogs and sprints.


Your high intensity workout can be anywhere from 15 secs to 3 minutes. If you’re new, start with FEW SMALL INTERVALS. You can add gradually one or two each week. Your recovery period or low intensity workout period should be longer than the high intensity period. You may need roughly 2 minutes to recover from a 20-second sprint. You’ll need less time when you become fitter. When I first started out, I did 30 seconds high and 3 minutes recovery period. During the recovery period, DON’T SLOW DOWN TOO MUCH or you’ll fully lose the aerobic impact.

DON’T SKIP THIS PART. You need to do a solid 5-7 minutes cool down and a good stretch. It’s not recommended to do interval training everyday because your body needs time to recover. I highly suggest you do 2-3 times a week, not more than that.

Interval training is totally A KEY if you want to burn extra calories, get fit and boost metabolism. Start taking action tomorrow! Let me know how you like it…

Lastly, don’t forget that the full impact of this exercise can only be delivered when YOU’VE GOT THE YOUR DIETS RIGHT. So, my advice is to get your diets done first. It’s pointless doing the best exercise but still eating the wrong food.

Do you know that having the RIGHT DIET is far more important than doing the right exercise? If you’re TIRED of trying all kinds of ‘BEST EXERCISES’, this might be a solution for you.