Interval Training Frequency
The recommended training frequency for weight loss (reducing body fat) and improving fitness is 3 days per
week. However, experienced and fit individuals can cut back and train 2 days per week to maintain lean body
mass and fitness. You can also train 4 days per week if that is congruent with your personal fitness
goals. Or instead of being confined to a weekly schedule you can opt to train every 3rd or 4th day which
gives you 2 or 3 days of rest in between workouts.
Spread out the training sessions as much as possible. This gives the muscles and nervous system more time
to recuperate between training sessions. So if you are training 3 days a week it is better to train on
Monday, Wednesday, and Friday than say Monday, Tuesday, and Friday, or even worse yet Monday, Tuesday, and
I recommend training for 8 to 12 weeks straight followed by taking a 2 week break period. The break period
gives your body and mind much needed recuperation that helps prevent overtraining and mental burnout. If you
don't take periodic breaks from training you'll definitely run yourself into the ground and lose motivation.
Sample Interval Training
Train on Monday, Wednesday, and Friday for 10 weeks straight, then take a 2 week break period.
To add variety to your interval training routine, you
can alternate weeks or training days with various pieces of cardio equipment or with any suitable physical
activity. For example, one week you can train on an exercise bike and then on an elliptical trainer the next
week. Then one week you might want to go outside and do some running intervals on a park trail. If you
prefer more frequent variety you can alternate training days with different training methods.
The last way to keep your interval workouts fresh is to frequently change up your work and rest intervals as
well as sets. What I mean by this is just don't do the Tabata protocol all the time or you will get bored and burned
out. So if you did 8 sets of 20 second work intervals by 10 second rest intervals one week switch up your
routine by doing five sets of 60 second work intervals by 30 second rest intervals the next week.