Interval training workouts have been proven to be a fast, effective way to lose fat. And if you have fat to lose, you need to be incorporating some kind of interval training into your program. High-intensity interval training can provide numerous health benefits, too.
If you have signed up to get the AW Training Manual, you’ve no doubt noticed that I’ve only included strength workouts. So today, I’m going to talk about what interval training is, the benefits of interval training, and finally I’ll recommend to you one of the most innovative and unique interval training workouts I’ve ever come across, and how you can integrate it with the AW Training Manual.
What Are Interval Training Workouts?
Simply put, interval training workouts alternate high-intensity work periods and low-intensity active rest periods that are then repeated to complete the workout.
You can use any mode of traditional “cardio” exercise to complete your interval workouts such as running, biking, swimming, and the elliptical. But to get even more benefit, as you’ll discover, you should incorporate some kind of resistance to your intervals like kettlebells, and bodyweight exercises.
Research On Interval Training Workouts
There are plenty of studies on the benefits of interval training. Here’s just a few:
- Just 2 and a half hours worth of high-intensity interval training provides similar aerobic endurance benefits as 10 and a half hours of traditional aerobic training. (Tabata I, Nishimura K, Kouzaki M, et al. (1996). “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max”. Med Sci Sports Exerc 28 (10): 1327–30.)
- High-intensity interval training may improve VO2 Max (maximal oxygen consumption) more effectively than traditional, long slow cardio. (Helgerud J, Høydal K, Wang E, et al. (2007). “Aerobic high-intensity intervals improve VO2max more than moderate training”. Med Sci Sports Exerc 39 (4): 665–71.)
- High-intensity interval training burns fat more effectively than longer, moderate intensity training. (Tremblay A, Simoneau JA, Bouchard C (1994). “Impact of exercise intensity on body fatness and skeletal muscle metabolism”. Metab. Clin. Exp. 43 (7): 814–8. )
- HIIT has also been shown to lower insulin resistance (Boutcher SH (2011). “High-intensity intermittent exercise and fat loss”. J Obes 2011: 868305. )
Along with the above study, others suggest that HIIT can help with the prevention of Type II diabetes
With all of these health, fitness and performance benefits, you need to include some form of interval training into your program.
Interval Training Myths
Despite all of the positive benefits HIIT can provide, there is some misinformation out there about high-intensity interval training.
Most people are led to believe that traditional interval training (on the bike, treadmill, running outside, etc.) causes a significant increase in resting metabolic rate after exercise due to excess post-exercise oxygen consumption (EPOC), a phenomenon known commonly as the “Afterburn” effect. But I’ve only come across one study (a thesis at that), that claims this (if anyone can prove otherwise, please let me know).
Only high-intensity resistance training provides the much-hyped afterburn. This is why you get all the MRT (Metabolic Resistance Training) workouts have become so popular as of late. MRT workouts have you work at a high intesity with resistance and include controlled rest periods to keep you from recovering completely.
MRT really is just intervals with resistance.
So how do we get all of the benefits of high-intensity interval training, AND get the added results of the “Afterburn”?
31 Interval Workouts
One of the most creative sets of interval workouts I’ve come across is Craig Ballantyne’s 31 Interval Workouts. And that’s exactly what you get – 31 unique, effective, challenging yet fun interval training workouts that not only provide the benefits of interval training, but also give you the afterburn to keep you burning fat all day.
No more boring run fast, run slow workouts (that I’ve certainly been known to prescribe to my athletes, probably the biggest reason I’m recommending this program to you).
And these workouts are easy to integrate with the free AW Training manual. Simply pick the interval workout you want to do, and complete it after a strength session or on an off day, up to 3 days per week (just make sure you take one complete day off of training each week).
Craig’s dedicated the last decade to helping people lose fat, and he’s an interval training expert, so I always trust his stuff when it comes to workouts to help you shed extra flab.
When most people think of interval workouts, they think you need a treadmill or bike, but that can’t be further from the truth. I really like 31 Interval Workouts because there’s no need to buy any of that expensive equipment or sign up for a gym membership (and the outrageous cost that goes along with it).
In the 31 Interval Training Workouts manual, you’ll discover how to do intervals with kettlebells, hill sprints, and even bodyweight exercises (including a NEW bodyweight cardio 5×5 circuit). This gives you all you need to get more results in less time and give you enough resistance to get the afterburn that takes your fat loss to the next level.
Don’t wait, complete your free AW Training Program with the 31 Interval Workouts manual today and get your free copy of AW Component Training for acting now.
NOTE: Image courtesy of hin225 / FreeDigitalPhotos.net