Interval Training: Supercharge Your Cardio Workout!

by Scott Shetler
September 19, 2005

I have had quite a few questions regarding cardiovascular workouts and interval training lately.

First of all, I hate cardio workouts with a passion. I think I would rather pull my toe-nails out with tweezers while watching Dr. Phil and Oprah tell people how to get in shape (yeah, that's where I would go to get solid info!) than get on a treadmill, or worse yet, the dreaded elliptical. However, a great way to beat the "slow-go-cardio" syndrome is to kick up the intensity of those workouts. What are the benefits of interval training? How about a shorter workout, actually feeling like you are doing something, raising your resting metabolism for a 24-48 hour period post workout, burning more body fat than with the "fuzzy fitness" approach, and (gasp!) actually breaking a sweat. Yes people, we should embrace sweating, it IS a good thing. If those benefits don't get you excited about this program, then continue with your "hamster-on-a-wheel" workout and stop reading this article now.

Good, you actually are interested in getting more "bang for your buck" with interval training. The first step is to realize that maybe when you first started working out, walking for 30 minutes on a treadmill 3-times a week might have been difficult. However, over time, it became easier and easier. Now you are just strolling along on your treadmill or elliptical chatting away and not breaking a sweat. Do you honestly think this workout is doing you any better than sitting on your butt watching "Sweatin' to the Oldies" with Richard Simmons? Let me ask you this: When you are lifting weights, and an exercise gets easy, what do you do? All together now: We add more weight! Very good! Now, when your cardiovascular exercise becomes easy, what should you do? See where this is going? Make it more difficult! Now, since we can't add 5 pounds to a run how do we make it harder? Simple, if we are running on the treadmill, we run faster or add hills. If we are on an elliptical, stair climber, or bike we increase the resistance. Better yet, if we are running or biking outside we pick a more difficult course and try to work it harder. The question now becomes: How do we construct the workout? Let's take a look at 3 different examples that should be more than adequate to get you started.

Workout 1: The 20-Minute Buildup
Some of you may recognize this from Bill Phillips' best-seller "Body For Life" (Yes, yes I own a copy. Anyone want it?)

Begin your workout with 2 minutes of a warm-up at about 50% of your perceived maximum exertion, then do three 4-minute build-up, then one 5-minute build-up, and finish with a 1-minute cool-down at 50% of your perceived maximum exertion. This can be applied to any piece of stationary cardio equipment, as well as road or track work.

Here's a sample:
Minutes 0-2: 50%
Minute 2-3: 60%
Minute 3-4: 70%
Minute 4-5: 80%
Minute 5-6: 90%
Minutes 6-10: repeat minutes 2-6
Minutes 11-14: repeat minutes 6-10
Minute 14-15: 60%
Minute 15-16: 70%
Minute 16-17: 80%
Minute 17-18: 90%
Minute 18-19: 100%
Minute 19-20: 50%

Workout 2: The Tabata Method
Named after Japanese exercise physiologist, Dr. Tabata, this method had Olympic level cyclists vomiting after the workout. If you don't experience something similar, you didn't work hard enough. This is best done on the stationary bike due to the fact you have to increase resistance very quickly. It's only 12 minutes, but don't let that fool you.

Minutes 0-4:
50% perceived maximum exertion

Minutes 4-8:
Perform 8 of the following intervals - 20 seconds of 100% maximum exertion, 10 seconds of 65-75% maximum exertion. Each interval lasts 30 seconds, so 8 intervals will take you 4 minutes total.

Minutes 8-12:
50% perceived maximum exertion

Workout 3: The 1-2 Ratio Interval Workout
This workout will begin with 4-6 intervals and you will add 1-2 intervals every second or third workout until you reach 15 total intervals. The resting phase of the interval is always twice as long as the work phase. For the work interval the intensity should be around 95% of your perceived maximum exertion and the rest should be around 65%.

Begin with a 5 minute warm up of about 50%, then perform 4-6 intervals of 30 seconds at 95%, and 60 seconds at 65%. As I stated previously, add 1-2 intervals about every second or third workout. After the intervals, perform a 5-minute cool down period at about 40-50%.

These three workouts are not the only modalities of interval training, but they are a great way to begin incorporating the interval method into your workout. Have fun with these and be sure to keep an empty trash can close by the first few times you do them!