fat loss interval training
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The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat.
Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past.
The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.
Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals.
In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren’t fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week.
Below I am going to detail 3 interval training workouts from the beginner preparation phase.
Workout A
Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes.
This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight.
After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity.
Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes.
Workout B
This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes.
Workout C
This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20
minutes of cardio, and follow that with 5 minutes of cool down.
Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast.
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Duration : 0:5:54
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why are we arguing …
why are we arguing with eachother
running is a warmup….maybe not for you, but for me it is, and in boxing, it is, you run 3-7 miles in the morning…not at night after you train
Thats not me lol.
…
Thats not me lol.
And for the sake of the arguement, you could do everything you possibly can wrong and still see gains. So saying something as stupid as “It must work, I still grew” is just not a valid point. It also doesnt entitle you to intelligence, it just means you’ve made the same error all year.
However, I seriously dont care, I dont know and even if I did, your losses are not my losses. Its up to you to do your own research on the subject.
it gets your blood …
it gets your blood pumping to your muscles and warms you up, thats why in boxing too, you jumprope or run before doing any training, weights or bag work
i wouldnt expect you to know that because in your videos, youre a skinny necked little with a douchebag beard you stupid fuck
thats proof im bigger than your dumbass, i put on 40lbs of muscle in less than a year, i know wtf im talking about junior
LMAO, what you said …
LMAO, what you said is completely the opposite, if you do cardio before weight training it works against you for building muscle, you absolute fool.
cardio vascular has …
cardio vascular has to do with your heart and interval is a period of time
FYI, dont listen to the in the video, you want to get big, or end up like this fool overhead pressing 60lbs…
youre supposed to do cardio before you work your muscles
stupid fuck
if youre stupid, dont try and rub it onto every other gullable fool….
You’ve done a great …
You’ve done a great job in posting this video!!! It’s a asource of learning thanks!!! If you want to see related topics just watch my videos!!ha
Of course. That is …
Of course. That is always the case.
You should look into something called the ‘Tabata method’ if you truly want to kick thine own ass.
Remember though, if your diet is not in order, only negligible fat loss will occur.
oh that’s cool.
so …
oh that’s cool.
so basically the harder you work, the better?
No. that’s the …
No. that’s the point.
If you go balls out on sprinting, you can actually end up building muscle.
Also, sprinting releases HGH which, combined with good strength training, will build muscle
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will intervial …
will intervial training degrade muscles
interval is cuts …
interval is cuts the time by half or more. u can run for an hr and burn 600calories. walking with high interval can burn 600 in 30mins. they both r healthy for your heart and u lose body fat, but interval is better far as time and faster results
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k pedo
k pedo
whats the …
whats the difference between interval & cardiovascular?
how does this …
how does this compare with the al sears pace program? I am doing rope work, 30-40 seconds intense, a couple minutes rest for about five or six times, then later that same day, I do weight training, any help or advice would be great, thanks
if someone here is …
if someone here is looking for a way to cut weight then this is the only site that will help you: little(dot)im/fitxpert1 trust me, it helped me!
can anyone tell me …
can anyone tell me how long should i do a tt workout plan to lose belly fat?? and can i do it 4 or 5 days a week to lose fat faster???
hey that guy is not …
hey that guy is not fat no fun any more
im just being …
im just being honest, but you would get SOOOOooo many more views if you took your shirt off…~erica
u should do abs …
u should do abs more often like 2 times a day or 1 time really hard every other day or every day if u want , every day is better because abs are small muscles so they dont need 2 rest much and use weights when u do abs that helps but try 2 run and u will lose that big stomach trust me
well thanks for the …
well thanks for the videos helpful
u should do cardio …
u should do cardio at a specific heartrating like if train abdominals while u have a belly the muscles will be under the fat layer and u wont see em
I have had a …
I have had a treadmill for some time now Im just Lazy. LOL but I am definitely going to do this tho.