Interval Training for Speed and Strength

Speed and strength intervals are designed to be short and intense for high intensity interval training (HIIT).  Short work intervals can range from 15 to 20 seconds.  This speed and strength interval program involves eight sets of 20 second high intensity work intervals followed by 20 second rest intervals.  If you are familiar with the Tabata Protocol you'll notice that this program is similar with a slight modification.  Instead of 10 second rest intervals there are 20 second rest intervals, which gives you a little more time to recuperate between the work intervals.  Give these intervals a shot for your next cardio workout and start burning off that unwanted body fat.

Interval Chart:

The object of interval training is to push yourself during the work intervals and back off during the rest intervals.  Since these intervals are short you should push yourself hard during the high intensity work intervals.  If you truly exert yourself speed and strength interval training is a challenging workout.

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 shorter speed and strength intervals for a change of pace.  This time there will be ten sets of 15 second high intensity work intervals followed by 15 second rest intervals.

Interval Chart: