Bored of your usual interval workout? Keep things fresh, literally, by hopping in the pool. Known to help reduce belly fat, intervals can be practiced beyond the bike or treadmill. Although this swim workout has a little bit of everything, the middle portion includes a few short bursts where you play with stroke and speed. This workout is great for days in between lengthy endurance runs. And don't skip the always-important long warmdown to finish the workout.Check out the complete workout after the break.
If you don't have a gym membership, fitting in cardio can be difficult when hot, humid weather means you can't exercise outside. Enter high-intensity interval workouts, which help you burn calories in less time and space. Here are four ways to torch calories in a small space, no equipment necessary!
- Squats and push-ups: These simple moves are also some of the most effective strength-training exercises you should master. Doing both in a Tabata-style workout — that is, 20 seconds of high-intensity intervals followed by 10 seconds of rest, continuously for four minutes — offers a time-saving workout that tones and burns fat all at once. This eight-minute Tabata mashup workout video of squats and push-ups will work arms and legs in any small space.
- Tabata workout poster: Keep this on your fridge and you'll never have an excuse to skip a workout. The workout includes six Tabata intervals of exercises that focus on every type of exercise for a total-body workout. From jumping jacks to planks to bicycle crunches, get the entire Tabata printable indoor workout here.
- Gym-style interval workout: Bored by your normal living room workout routine? This interval workout routine features eight different moves that will work your entire body and leave you satisfyingly sweaty.
- Do-anywhere workout: Here's a simple body-weight workout that's broken up into two short circuits of exercises like squats, lunges, and push-ups. Do these intervals at high intensity for a cardio boost, and repeat five times for an effective workout in about 20 minutes.
A short workout is better than nothing at all and squeezing in any kind of fitness is one way to prevent Summer weight gain. To make the most out of your time, include intervals to burn more calories as well as rev up your metabolism. The next time you hop on the treadmill, give this 30-minute workout a try.
Be sure to include both a five-minute warmup and five-minute cooldown.
*RPE = Rate of Perceived Exertion
If you have more than 30 minutes, add a couple more two-minute intervals in the faster speeds. Pushing yourself harder for longer pays off in terms of burning more calories as well as increasing your speed when running a consistent speed. As always, if this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going.
By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the rest time between your bouts of sprinting. Shortening the recovery period pushes your anaerobic threshold and strengthens your cardiovascular system. Plus, it's fun to mix it up once in a while.
Our latest elliptical workout is 30 minutes of calorie-burning interval fun. Keep reading to check it out.
You've overstayed your welcome, belly fat. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb. Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.
After completing a five-minute walking warmup, repeat the below workout 35 times, and end with a five-minute walking cooldown.
|30 seconds||Walk briskly (about 4.6 mph)||2|
|20 seconds||Run moderately (about 6.7 mph)||3.3|
|10 seconds||Sprint as fast as you can (about 8.6 mph)||2.2|
Calories burned per minute: 7.5
Calories burned for warmup and cooldown: 40
Total calories burned: 302.5
*All calculations are based on a 130-pound woman.
Even if you're pressed for time because of Summer plans, don't skip the gym! Exercising will boost your mood, leave you energized, and keep you on track to hit all your healthy goals. You might be too weary to head to the gym for this quick treadmill session, but remember that even a 20-minute session is better than no workout, period! Keep reading to keep it short and sweet with this 200-calorie workout.
Instead of sticking to your usual running routine this week, challenge your legs with a swim. Similar to running, swimming is an optimal cardio workout and an impact-friendly way to cross-train. A total-body workout, this intermediate swim includes sets geared specifically at your legs. Substitute it for one of your weekly runs, or use it to train for your next triathlon. It's a tough one, but your legs will thank you!Check out the workout after the break.
Only have a half hour to spare for the gym? Head to the treadmill! This interval plan blasts through 300 calories in less than 30 minutes, making it the perfect workout when you're pressed for time. Be prepared to pick up the pace a little, but it's nothing you can't handle! Keep reading to see the full treadmill workout.
You've hit the gym three times a week for the past two months but your bikini still doesn't fit the way you're hoping. Weight loss is a slow and steady race, but if your workouts aren't delivering the results, it's time to kick it up a notch with intervals. Whether you're walking, running, or biking, here are four ways intervals can help you lose weight faster.
- Bye-bye pooch: Have a tummy you can't seem to get rid of? Researchers compared working out at a steady pace to intervals and discovered that individuals lost more belly fat when doing interval training.
- More calories burned per workout: Running at a pace of 10 minutes per mile for 30 minutes burns 270 calories*. Include one-minute speed intervals at a pace of seven minutes per mile every three minutes, and you'll burn about 300 calories. If you run three times a week, those extra calories per workout add up to almost 100 more calories burned.
- Zippy metabolism: Researchers found that periods of intense cardio fire up certain genes that initiate the fat-burning process and after-burn effect, which translates to more calories burned even after the workouts is over.
- Stronger muscles: Muscle burns more calories than fat, so the more muscle mass you have, the better it is for weight loss. Sprinting intervals will strengthen the muscles in your legs and booty, which not only help you feel more confident on the beach, those sculpted muscles also use up more calories.
Here are some workouts to try to help you get started:
- 400-Calorie-Burning Walking Interval Workout
- 300-Calorie-Burning Walking-Jogging Workout
- Elliptical Interval Workout
- 300-Calorie Burning Running Interval Workout
- Belly-Blasting Sprinting and Walking Workout
*Calculations based on a 130-pound woman.
If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day — an extra 200 calories' worth.
In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.
Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Read on for ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits.