Interval training - discuss! :o)

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steenie320
steenie320 Posts: 3
in Fitness and Exercise
Hi all
I have just discovered interval training at the gym...does anyone have any really good interval training exercises to do...I currently do a hill walk/run one which takes me up to level 3, then down, repeat, then 5 then repeat, then 7 etc...I have heard that interval training on the rower is really good - 30secs on and 30 off...are there any other ones? They are great fun and they make the time at the gym fly by! And - I was never much of a long distance runner, so it makes me feel good about just being able to do little bits at a time...would love to hear what you think and what exercises you do!
And - I only get to the gym 3 times a week, the rest of the time I am sat at my desk and writing...so very little exercise occurs...does anyone have any good ideas for doing exercise once an hour...for example, if I did 20 jumping jacks once an hour, would that make any difference at all??? or once every few hours? I do have a wii...so I can also use that of an evening - the motivation to do so, is not always there though...
Steeniexx

Replies

  • LBachynsky
    LBachynsky Posts: 64
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    Here's a high intensity interval workout I do that includes strength training that takes only 30 minutes. I don't know how many calories it burns because of HRM issues I've had lately. It's modeled after one on this website:

    http://www.muscleandstrength.com/workouts/cardio-and-weights-workout.html

    Treadmill warm up - 5 minutes (4.5 mph)
    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Chest Press 10-12 reps - 1 set
    Lat Pull down 10-12 reps - 1 set
    Tricep Pull down 10-12 reps - 1 set

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Decline bench situps 15 reps - 1 set (I add a 10 pound weight to this)
    Pushups 12 (or as many as I can do)
    Bodyweight Squats - 12 (I add a 50 pound barbell to this)

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Military Press 10-12 reps - 1 set
    Bicep Curls 10-12 reps - 1 set
    Bent Over Row 10-12 reps - 1 set
    Lunges 10-12 reps - 1 set each side (I add 20 pound dumbbells to this)

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)
    Treadmill 5 minute cooldown
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
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    Here's a high intensity interval workout I do that includes strength training that takes only 30 minutes. I don't know how many calories it burns because of HRM issues I've had lately. It's modeled after one on this website:

    http://www.muscleandstrength.com/workouts/cardio-and-weights-workout.html

    Treadmill warm up - 5 minutes (4.5 mph)
    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Chest Press 10-12 reps - 1 set
    Lat Pull down 10-12 reps - 1 set
    Tricep Pull down 10-12 reps - 1 set

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Decline bench situps 15 reps - 1 set (I add a 10 pound weight to this)
    Pushups 12 (or as many as I can do)
    Bodyweight Squats - 12 (I add a 50 pound barbell to this)

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Military Press 10-12 reps - 1 set
    Bicep Curls 10-12 reps - 1 set
    Bent Over Row 10-12 reps - 1 set

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)
    Treadmill 5 minute cooldown

    I'm just curious....do you have any rest in between?
  • LBachynsky
    LBachynsky Posts: 64
    Options
    Here's a high intensity interval workout I do that includes strength training that takes only 30 minutes. I don't know how many calories it burns because of HRM issues I've had lately. It's modeled after one on this website:

    http://www.muscleandstrength.com/workouts/cardio-and-weights-workout.html

    Treadmill warm up - 5 minutes (4.5 mph)
    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Chest Press 10-12 reps - 1 set
    Lat Pull down 10-12 reps - 1 set
    Tricep Pull down 10-12 reps - 1 set

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Decline bench situps 15 reps - 1 set (I add a 10 pound weight to this)
    Pushups 12 (or as many as I can do)
    Bodyweight Squats - 12 (I add a 50 pound barbell to this)

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)

    Military Press 10-12 reps - 1 set
    Bicep Curls 10-12 reps - 1 set
    Bent Over Row 10-12 reps - 1 set

    Treadmill jog - 1 1/2 minutes (5.5 mph)
    Treadmill sprint - 30 seconds (7 mph)
    Treadmill 5 minute cooldown

    I'm just curious....do you have any rest in between?

    It depends on whether the Resolutioners are still hogging all the treadmills. j/k

    Joking aside, actually not much, they key is to keep moving and your HR comes down while you're lifting. The last round is tough. But because you're changing what you're doing so often, it keeps you busy. It really lets me push myself past my comfort zone - which usually requires a trainer screaming in my face to accomplish.
  • sixfootaliw
    sixfootaliw Posts: 62
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    The Matrix bikes at the gym I use have an interval option. I find that makes the cycling time go quickly. And it makes me work harder than I would if I just cycled.
  • awb_lrb
    awb_lrb Posts: 23 Member
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    This looks like a good one to try. I've also worked out where I start on the stair climber then complete a set and repeat 3 times. It definitely keeps the heart rate up.
  • LBachynsky
    LBachynsky Posts: 64
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    OOps, I forgot the lunges!!! You can't forget the lunges!!!!

    Edited above.
  • jahnlaw
    jahnlaw Posts: 95 Member
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    I do this routine once a week. Its a pretty good. I did get fed up with using the treadmill between circuits because I felt I got too much rest walking to the machines on the other sides of the gym. Luckily we have a track. On MFP I log it as circuit training and it gave me a calorie estimate.
  • staceyseeger
    staceyseeger Posts: 783 Member
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    I have a PT that kicks my *kitten* with Interval Training sessions. I try to burn anywhere between 700-800 calories per session. If I'm under, I hit the Stairmaster to finish it out.
  • scott091501
    scott091501 Posts: 1,260 Member
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    Google Tabata drills. Can be done on the dreadmill or the bike.
  • 2012x
    2012x Posts: 149 Member
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    i just do HIIT classes on turbofire dvds they are mad!!
  • Dreamin_Skinny
    Dreamin_Skinny Posts: 67
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    I really like this workout.
  • VeggieKelli
    VeggieKelli Posts: 232 Member
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    A few intervals I do regularly:

    1. run/jog 3 laps, sprint straightaways of 4th both sides, then 30 minutes in I switch to running 1 lap, then sprinting the corners for a total of an hour. A variation of this I used to do is run two, 1 minute of jumping jacks, run 1, sprint straightaways. I'm also on an 8th of a mile track so that makes a difference.
    2. spinning bike I do 3 minutes of medium intensity, 3 minutes of high intensity including 1 minute of standing, 3 minutes low intensity high speed, repeat for 30 minutes

    and I also do intervals on an elliptical which I've found are great cross-training!

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