Sample Workout: Interval Training

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Like circuit training, intervals are another great way to add variety to your workout program.

Interval training alternates high intensity work with lower intensity work. Interval workouts traditionally include moderate to vigorous activity for a period of time (e.g., 2 minutes), followed by very strenuous activity for a short period of time (e.g., 30 seconds).

However, this model can be modified for various fitness levels and goals. For example, you can try a more equal ratio of lower and higher intensity by walking for 5 minutes followed by running for 5 minutes, and continuing this pattern for a set duration.

INTERVAL WORKOUT EXAMPLES

The table below illustrates different ways to create interval workouts.

crop_intervalexample

NOW CREATE YOUR OWN

Use the form below to create your own interval workout.

Type

Activity

Interval

Explanation

Progression

 




Next step

Now that you’ve created your workout program, learn how to Stay Active

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