Interval Training Workouts

Interval training workouts, also known as High Intense Interval Training or HIIT training, has been used to train athletes for many years and for many different sports.

However, recently, this type of training has now become a popular exercise routine for the non-athletes.  

More and more people are incorporating HIIT in their weekly routines and seeing the difference in their weight loss and endurance. 

If you think this is the right workout for you, then use these examples to get you started. The below examples are based on using a treadmill.

Using exercise equipment allows you to change up the incline and intensity quickly.

However, you can achieve the same results with an exercise bike, elliptical machine or even using the great outdoors.

Use the links below to go to the example workout you want to try.

Beginner Level 1 (20 Minute Workout)

Beginner Level 2 (25 Minute Workout)

Beginner Example Workout #1

Be sure to use the beginner interval training workouts until you are ready to move to the advanced level.

This interval training example is designed for the beginner using a treadmill. It is a 20 minute session alternating between brisk walks and spurts of jogging.

Slight incline walking/jogging are added to this example routine to get the blood pumping and adding some resistance to build lean muscles.

Start your routine with an easy 5 minute warm up and stretches and then do the below sets for your workout.

Intensity Level

Duration

Speed

Incline
Low 4 minutes Brisk Walk No Incline
Medium 1 minute Brisk Walk 2 - 3% incline
Low 4 minutes Brisk Walk No incline
Medium 1 minute Jog No incline
Low 4 minutes Brisk Walk No incline
Medium 1 minute Brisk Walk 2 - 3% incline
Low 4 minutes Brisk Walk No incline
Medium 1 minute Jog No incline
Total Workout Time 20 minutes
End with a 5 - 10 minute cool down and stretches.

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Beginner Workout #2

This second rountine is very similar to the first but adds an additional 5 minutes to your workout.

In addition to the extra time, there are a few minutes of an all out run/sprint added to this routine helping you get ready for the next level of interval training workouts.

Start your routine with an easy 5 minute warm up and stretches and then do the below sets for your workout.

Intensity Level

Duration

Speed

Incline
Low 5 minutes Brisk Walk No Incline
Medium 2 minutes Brisk Walk 2 - 3% incline
High 1 minute Sprint / Run No incline
Medium 2 minutes Jog No incline
High 1 minute Jog 2 - 4% incline
Low 5 minutes Brisk Walk No incline
Medium 2 minutes Brisk Walk 2 - 3% incline
High 1 minute Sprint / Run No incline
Medium 2 minutes Jog No incline
High 1 minute Jog 2 - 4% incline
Low 3 minutes Brisk Walk No incline
Total Workout Time 25 minutes

End with a 5 - 10 minute cool down and stretches.

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If you are looking for intermediate or advanced levels, continue on to the next page.

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For additional information on interval training workouts, be sure to read this article on interval training exercises and how it works.


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