Intervals for Cardio


Interval Training, the Most Efficient Cardio Workout for Fitness and Weight Loss

Interval Training for Fat Loss

Do you want an effective time-saving cardio workout?  Interval training will slim your waistline, reduce body fat, and improve your overall fitness in much shorter workouts than traditional steady-state cardio training.  If you find regular cardio boring and monotonous, you'll discover that interval training is more energizing and challenging.

Interval Training vs. Steady-State Cardio

Interval Training...

Is more efficient at reducing body fat
Takes much less training time
Burns more calories per minute during workouts
Burns more calories and fat after workouts
Burns more calories and fat throughout the day
Burns fat without losing muscle
Improves fitness in a shorter amount of time
Increases both aerobic and anaerobic capacity

Is more invigorating

What is Interval Training?

Interval training involves alternating bouts of work intervals with rest intervals.  The rest interval is a generic term that can mean exercising at a lower intensity than the work interval or to stop exercising completely.  The object of interval training is to push yourself during the work intervals and back off during the rest intervals. Intervals can be performed on a variety of cardio equipment or with any suitable physical activity.

Here's an interval workout example that involves six sets of 30 second work intervals followed by 30 second rest intervals.  The work interval will be running and the rest interval will be walking.  So you will run for 30 seconds then walk for 30 seconds and repeat these intervals for each set.  Start with a 5 minute warm up, then perform the intervals, and follow them with a 5 minute cool down.

Interval Chart:

 Intervals  Sets


 Run 30 seconds + Walk 30 seconds
 (Work interval)    (Rest interval)

 6  6 min.


 GYMBOSS $19.95   GYMBOSS miniMAX $27.95

Use a GYMBOSS to time your work and rest intervals.  The GYMBOSS is a multi-use interval timer that can be used for weight lifting, circuit training, cross training, walking, sprinting, jump rope, boxing, kickboxing, MMA, sparring, biking, spinning, swimming, and virtually any type of exercise that uses intervals. Watch a video demonstration of the GYMBOSS in action.



How to do Intervals
Get started on the right foot and learn how to properly perform intervals.

Beginner Intervals
A good place for beginners to try out their first interval training session and learn the ropes.

Fitness Intervals
Interval training for overall fitness.

Ready for a heart thumping interval workout?
Give these speed and strength high-intensity intervals a shot for your next cardio workout.

Endurance Intervals
Interval training for the endurance buff.

High Intensity Interval Training (HIIT)
What exactly is HIIT?

The Tabata Protocol
Known as the “World’s greatest fat burning workout," is a short four minute high intensity interval (HIIT) workout.

Ladder Intervals
Try these unique ladder intervals for a different kind of interval workout.

Track Intervals
It's time to put on your running shoes and head to the track.

Peak Interval Training
Gradually build up to high intensity intervals by peaking.

Hill Interval Training
Hill running intervals for fat loss and fitness.

Variety Intervals
Add some variety to your interval training workouts.

Jump Rope Intervals
Jumping rope for HIIT and fat loss.

Kickboxing Intervals
Kick box your way to fat loss and fitness.

Football Intervals
It's time to dust off your cleats and head to the gridiron.

Treadmill Interval Training Tips
The ins and outs of interval training on a treadmill.

Elliptical Cross-Trainer Interval Training Tips
The ins and outs of interval training on a cross-trainer.

Exercise Bike Interval Training Tips
The ins and outs of interval training on a stationary bike.

Indoor Rower Interval Training Tips
The ins and outs of interval training on an indoor rower.

Interval Timers
Get the most out of your interval workout with an interval timer.

Heart Rate Monitors
The most convenient way to track your target heart rate zone and monitor exercise intensity.

Designing Intervals
How to design your own intervals.

Target Heart Rate Zone
How to calculate your target heart rate zone and use it to monitor exercise intensity.

Health Benefits of Cardio Exercise
Learn about the major health benefits of cardio exercise.