Interval Training Routines

For variety and motivation, I recommend alternating between different interval training workouts every week or bi-weekly. Provided below are some examples of interval training routines.

Weekly Alternation
Alternate between weekly A & B interval workouts.

Interval Workout A - Elliptical Trainer
Fitness Intervals: 30s Work interval + 30s Rest interval (6 sets)

Interval Workout B - Treadmill
Speed & Strength Intervals: 15s High intensity work interval + 15s Rest interval (10 sets)

Week 1           Week 2
Mon Wed Fri     Mon Wed Fri
 A     A    A        B     B    B

Bi-Weekly Alternation
Alternate between bi-weekly A & B interval workouts.

Interval Workout A - Upright Exercise Bike
Fitness Intervals: 40s Work interval + 30s Rest interval (6 sets)

Interval Workout B - Track Running
Tabata Intervals: 20s High intensity work interval + 10s Rest interval (8 sets)

Weeks 1 & 2    Weeks 3 & 4
Mon Wed Fri     Mon Wed Fri
 A     A    A        B     B    B

Training Cycle
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.