Intervals for Cardio


Interval Training for Fitness  

Fitness intervals are designed with medium length work intervals for overall fitness.  Medium length work intervals can range from 30 to 45 seconds.  This fitness interval program involves six sets of 30 second work intervals followed by 30 second rest intervals.  Give these intervals a shot for your next cardio workout and boost your metabolism for the rest of the day.

Interval Chart:

 Fitness Intervals  Sets  Time

 30s Work interval + 30s Rest interval

 6  6 min.

Interval Training for Fitness

The object of interval training is to push yourself during the work intervals and back off during the rest intervals.  You'll notice that each work interval gets a little harder than the last one and completing the last few of them will be tough if you're pushing yourself hard enough.

Interval training can be performed on a variety of cardio equipment or with any suitable physical activity.  Always warm up before performing intervals and cool down afterwards.

Another Example

After you have become accustomed to the program above, try these more challenging fitness intervals for a change of pace.  This time there will be a 40 second work interval followed by a shorter 20 second rest interval.  The amount of sets will remain the same at six.

Interval Chart:

 Fitness Intervals  Sets  Time

 40s Work interval + 20s Rest interval

 6  10 min.