Advanced Interval Training Workouts

The interval workouts provided below are designed for advanced interval training, so the rest intervals are shorter than the work intervals to boost exercise intensity. And keep in mind, the interval workouts with shorter rest intervals are harder to perform. Advanced intervals will improve your fitness and burn fat in the shortest amount of time possible. Go ahead and give some of them a try, there is plenty of variety to keep you motivated. I highly recommend using an interval timer to time the intervals and get the most out of your workouts. Safe training always comes first, so if you find any of the interval workouts too intense you can just slow your pace of exercise during the work intervals or even quit the workout altogether.

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.

Interval Intensity
Advanced intervals can be performed at high or moderate intensity. However, they should only be performed at high intensity by experienced individuals. High intensity interval training (HIIT) is not for everyone, and moderate intensity intervals are still very effective for reducing body fat and improving fitness.

Training Frequency
Recommended training frequency for all interval workouts is 2-3x per week.

Short Intervals - For Speed & Strength

Work-Rest Intervals (seconds)   Sets     Time (minutes)
15-10                                   10-12    4.2-5
20-10 (Tabata intervals)           8-10     4-5
20-15                                    8-10     4.7-5.8
25-10                                    8-10     4.7-5.8
25-15                                    8-10     5.3-6.7
25-20                                    8-10     6-7.5

Medium Intervals - For Overall Fitness

Work-Rest Intervals (seconds)   Sets     Time (minutes)
30-15                                    6-8      4.5-6
30-20                                    6-8      5-6.7
40-20                                    6-7      6-7
40-30                                    6-7      7-8.2
45-20                                    6-7      6.5-7.6
45-30                                    6-7      7.5-8.8

Long Intervals - For Endurance

Work-Rest Intervals (seconds)   Sets     Time (minutes)
60-30                                    5-6      7.5-9
60-40                                    5-6      8.3-10
70-30                                    5-6      8.3-10
70-40                                    5-6      9.2-11
80-30                                    4-5      7.3-9.2
80-40                                    4-5      8-10
80-60                                    4-5      9.3-11.7
90-30                                    4-5      8-10
90-45                                    4-5      9-11.3
90-60                                    4-5      10-12.5