Buzz
This October, take your cardio to the next level with interval training! (Call it Intervaltober or HIITober—your choice!) There are countless ways to incorporate intervals into your routine, and they don’t have to leave you breathless. Let’s dive into the options.
One of the best things about intervals is their versatility. You can enjoy them outdoors in the refreshing autumn breeze (perfect for running or cycling), use cardio equipment indoors, or even work out in your living room if the weather isn’t cooperating. To help you begin, here’s a straightforward beginner’s guide:
While HIIT is highly effective, it’s not the only choice for interval workouts
The traditional approach to high-intensity interval training (HIIT) is the Tabata method: 20 seconds of maximum effort followed by 10 seconds of rest. This format is so demanding that it’s typically sustainable for only a few minutes.
On paper, HIIT offers numerous advantages, such as burning a significant number of calories quickly and pushing your cardiorespiratory system to its limits. These are fantastic benefits! However, there are two key issues:
Many people don’t push themselves hard enough during these workouts
If you truly go all out, you’ll likely feel completely drained afterward, leaving you sprawled on the couch like a slug
If HIIT is your passion, keep at it! But if it’s not your thing, there are plenty of other interval styles that might suit you better.
Intervals lasting 3-5 minutes are excellent for boosting your stamina and endurance.
Maintaining a challenging pace for three to five minutes is ideal for enhancing your VO2max, a key indicator of cardiovascular fitness.
As we’ve previously mentioned, finding the right balance between pushing yourself hard enough to reap the benefits of these intervals and avoiding overexertion can be tricky. A practical compromise is alternating one minute of intense effort with one minute of recovery.
The 30-20-10 interval is my go-to favorite
Though not widely known, this interval style is perfect for easing back into running after a hiatus. I use a simple wristwatch (just start the stopwatch when you begin), but an interval timer works just as well.
To perform a 30-20-10, start with a 30-second walk or slow jog. When the stopwatch reaches :30, increase your speed. At :50, burst into a full sprint. Repeat this cycle for about five minutes (tracking cycles using the minute field), then take a one-minute walk before starting over. The sprints are tough, but the walking or jogging intervals provide just enough recovery to keep the workout manageable.
Do you have a go-to interval workout formula? Whether it’s running, rowing, jumping jacks, or something else entirely, share your favorite methods with us! We’ll return next week with fresh ideas to keep your routine exciting.
