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.

Best Cardio Exercise: Interval Training - The Revolutionary of Cardio Exercise?

Honestly, I’m not a FAN of exercise. I just don’t like the idea of spending 45-60 minutes a day at the gym or jogging around the park. 7 days a week? Yeah, right… I’ll be glad if I’d done 3 days a week.

But things have changed now. I’m still not a FAN. That remains unchanged. But I’m starting to like the idea that I can do 15-30 minutes exercise, 2-3 days a week, and get maximum fat loss, supercharge my fitness, boost up my metabolism and burn off my extra fat faster. Sounds CRAZY aye??? Fortunately, it does work that way.

The exercise that I’m talking about is INTERVAL TRAINING. Is this another revolution in weight loss? Maybe… If you have been keeping your heads in the sand for the past 10 years!

What is interval training? It’s actually a SIMPLE exercise routine, but can be BRUTAL as well. It’s an integration of periods of high intensity cardio workout and periods of low intensity cardio workouts (the recovery period). The theory is that by overloading both the aerobic and anaerobic systems at the same time, you can obtain benefits from both aspects of training simultaneously.

What activities can you use for interval training? Any cardio workouts will do. Walking, running, stair steppers, stationary bikes, aerobic exercise, and even jumping rope. You can even incorporate your own style of exercise too. If you’re really creative, exercising can be EXTREMELY FUN!

Studies have shown that interval training has the benefits of improving a person’s fitness, health, speed and stamina. However, this type of exercise can be considered as BRUTAL and VERY DEMANDING. You have to know what you’re doing. Start slowly because too ambitious workouts might lead to unwanted INJURIES.

You just need half of the effort you’re doing right now. But achieve three times faster weight loss. I know it sounds INSANE, but you know what I mean when you’re actually doing it. Provided that you have got the FIRST and SECOND key to get trim fast, a 15-to-30-minute interval training a day, 2 days a week, will change you into a BRAND NEW YOU in matter of weeks.

In the next post, you’ll learn HOW TO START INTERVAL TRAINING. Till then, all the best in your weight loss journey!




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.