Interval training is a form of physical activity that utilizes high intensity workouts. This demanding physical activity also involves rest periods or low activity periods, thus the term “intervals” that constitute the interval training. It is any activity that acts on the cardiovascular system by increasing its activity. Interval training involves physical activities that use intense amounts of energy, making it an effective program for weight loss. The activities usually require near-maximum exertion alternated with lower-intensity activity periods. Sprinters and footballers often practice the interval training.

Distance runners do the interval training in the track fields by initially running hard and fast, bringing the heart rate up at a certain distance, and then jogging, walking, or resting for a specified distance or time; then they move to a speed burst again. In an indoor setting, one can do a vigorous 2-minute burst on the machine followed by a 3-minute moderate or low speed activity, then repeating the cycle. The key to interval training is to rest during the periods with less intense activity to keep the intense period forceful.

The interval training does not only help in losing weight by burning calories and therefore burning fats; but this also helps improve strength, agility, power, and speed. It is necessary that an expert trainer is consulted before engaging in interval training, since this is a form of strenuous physical activity. The trainee should also adhere to the routine of the training program. As much as possible, the interval training must be done regularly wherein the rest period is twice longer than the active period, and improve later by increasing the active and intense periods alternated by appropriate rest periods. The weight loss goal may be effectively achieved by doing the high intensity interval training.

Studies reveal that cardio intervals cause more fat loss and improve physical fitness in a lesser time. Interval training helps the body burn more fats even during the periods of low-intensity or moderate workouts done in a week. Interval training may also be done with the use of gym equipments like the elliptical trainers, treadmills, exercise bicycles; or make it more fun by rowing, cycling, or running. The use of jump rope or doing water exercises may be great alternatives. The activities used for interval training are limitless.

Interval trainings are effective for weight loss by increasing the body’s ability to utilize the stored fatty acids. These trainings result in faster metabolism that is very essential in losing weight. The interval training produces a high aerobic capacity resulting in an increase in daily burn of total calories even at rest, making it an effective solution to shed off extra weight. Doing the intense interval training for 20 minutes is more effective than doing the regular cardio exercise even for a longer period. The beginner may start with one session per week since this is a demanding workout, and this routine can be increased to 2-3 times a week if the body is able to adapt to this type of routine. Interval training is done along with the normal routine.