30 Minutes Interval Training - Mega Calorie Burn
Exercise, love it or hate it but you need it
Exercise plays an essential role in weight loss and maintaining a healthy lifestyle.The world today has over-complicated the concept of keeping healthy and fit, with all sorts of detox diets, supplements, and calorie counting. However, if we go back to basics, weight loss is a simple equation: burn more calories than your daily intake and you got yourself a deficit, which will get you on track to getting rid of those extra pounds. The best, if not only, method to burn calories is to exercise.
The general norm is to work out at least 3 times a week in order to get a sufficient amount of exercise to create a calorie deficit. Although spending about 3 hours in the gym per week may not sound like an eternity, many of us still struggle to fit this routine into our busy lifestyles.
Work Outs For A Busy Lifestime
The good news is that experienced trainers have thought about it all, and the world of fitness invented Interval Training. I do praise them for it! The concept of Interval Training, in a nutshell, is about high-intensity workouts performed in less time, which work better than 1 hour of slow pain and sweat.
How many times do you exercise per week?
Yes, I am saying that you can go gym 3 times a week, workout for less than 30 minutes, and get better and faster results!
Instead of running 40 minutes on the treadmill, you can run 10 minutes, and all you need to do is add better structure and intensity to your workout. I speak from personal experience, when I say the results will show on the sweat line of your t-shirt, and what a better way to know you are doing a mega calorie-burn workout?
However, interval training does not stop at cardio, as it involves weight training. For the past 4 years, I have tried many versions of workouts, from which I crafted the most effective 30 minutes interval training routine that worked for me. It was on the advice of a skilled personal trainer and many good books and articles I read online. I share it with you today in the hope that will benefit you the same.
However, please do adapt the routine to your needs and, if in need, consult your doctor before you get started. In case you are a beginner to exercise or weight training, start with body-weight (weight free) and move your way up the ladder.
Here’s my little secret formula:
Equipment needed: treadmill, dumbbells, rowing machine, and a bench.
Warm up:
2 minutes all body muscle stretch
Cardio Interval:
Speed Level 4: 2 minutes walking
Speed Level 8: 1 minute jogging
Speed Level 4: 1 minute walking
Speed Level 10: 1 minute sprinting
Speed Level 4: 1 minute walking
Speed Level 8: 1 minute jogging
Speed Level 4: 1 minute walking
Speed Level 10: 1 minute sprinting
Speed Level 3: 1 minute cool down
Weight Training Interval:
10 x Reps Squats
20 x Reps Lunges (10 x each leg)
40 x Jumping Jacks / or 2 minutes Rowing Machine
10 x Squats
30 x Bench Press ups
40 x Jumping Jacks / or 2 Minutes Rowing Machine
10 x Knee Cross Crunch (I also use a stepper)
10 x Push-ups (on your knees or hands on stepper, depending on your ability)
Finish routine without resting between exercise, and repeat again.
Cool down:
1-2 minutes all body muscle stretch
In order to avoid plateau, your workout should challenge your body to improve its physical ability week by week. This can be done by adding more reps or by increasing the weight.
See suggestions below:
Week 1: 3-5 kg
Week 2: 4-6 kg
Week 3: 5-7 kg
Week 4: 6-9/10 kg + add extra interval
I use lighter weights for bench press-up and knee cross crunches, and higher weights for squats and lunges. Once again, please adapt this to your own physical needs. The exercises should be challenging, but not painful.
Repeat this routine 3 times a week, with 1-day gap in between. For instance, you may exercise Monday, Wednesday and Friday – taking the weekend off, or Tuesday – Thursday and Saturday.
Twice a week add a 10 minutes abs workout at the end of each routine. Make your ab workout simple, consisting of old school abs crunches and sit-ups.
What's the hype about interval training?
Research shows that interval training is the better option and, by putting the right intensity in 30 minutes, you can achieve better results that you would in 1 hour. The success of this routine is due to the stop and go motion, and the combination of high intensity weight and cardio training.
It is scientifically proven and guaranteed that interval training will help you burn more calories in less time.
This workout, together with a healthy diet and a winner’s mindset, can be the key to your weight loss success.
Extra tip: drinking pre-workout fruit smoothie helps to raise your energy levels.
Good luck!
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2013 Georgiana
