Four Keys to Interval Training

The biggest excuse that people give for not exercising is lack of time. If you are the normal adult, you have a job, kids in school with tons of activities and plenty of things to do around the house. With all of these obligations eating up your precious time, you can still experience fast weight loss while getting in the best shape ever if you use the four keys that follow. 

1. Use interval training to save time.

Even if you only have 10 minutes, interval training is the easiest way to maximize the results given the limited time. Why? Unlike steady state cardio, you continue to burn fat for up to 36 hours after you finish training. The result is more fat burned overall.

2. Keep it simple.

Though 8 or 10 different exercises will work, you only need 3 different exercises for a fantastic workout. Here is the workout I did this morning:

10 Hindu Push Ups

20 Hindu Squats

30 Jumping Jacks

Repeat the sequence for 15 minutes

Needless to say, I was sweating like a mule when I was done. Here's another one you can do with 3 simple exercises for a full body workout:

5 Pull Ups

10 Pull Ups

20 Squats

Repeat the sequence for 15 minutes.

Just remember to switch up the exercises every couple of weeks so your body doesn't have a chance to adapt.

3. Keep the length of each interval 20-30 seconds.

When the interval goes above 30 seconds, you will reduce intensity and therefore reduce the calorie burn. Remember, the key to interval training is intensity, not duration. Interval training closely imitate some sports. I play soccer. Soccer players have outstanding cardiovascular fitness. Why, they are constantly starting, stopping and changing direction in short bursts.

4. Keep your rest intervals short.

If your rest interval is too long, your heart rate will take too long to get back to a rate for you to benefit. The easiest way to go this is to go to a non-opposing exercise as the next one in the sequence. Going from an upper body exercise to a lower body exercise will allow that part of the body to rest. For example you could go from pull ups to squats. You can also go from a body part specific exercise to a whole body exercise like going from lunges to jumping jacks.

If you keep your interval workouts simple, using 20-30 second intervals, with minimal rest, you will melt off fat faster than ever and still have time for a life.

Get your Free Fast Weight Loss Workout at http://turbulencetraining4u.com Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA. You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.