The Best Cardio Intervals for Fat Loss: Part 2
If you don’t have variety in your program, you will more than likely end up on a fat loss plateau sooner rather than later. Variety is one of the keys to maintaining that fat loss.
So not only should you have variety within your training week (i.e. alternate between two different interval workouts, rather than doing the same interval training each time), but you should also switch these workouts every 4 weeks .
Therefore, you should change your training program every 4 weeks. To modify your interval training workouts, you can…
change exercise methods (and even use bodyweight exercises for intervals)
increase or decrease interval duration (while decreasing or increasing intensity, respectively)
increase or decrease the number of intervals per workout
increase or decrease the rest time between intervals
First, let’s take a look at interval methods. Here’s my list of my favorite ways to do your intervals, ranked from best to worst, based on my experiences…
Running outdoors (and hills can be the best)
Strongman Moves (Farmer Walks, Tire Flips, Car Pushes)
bodyweight interval circuits
treadmill
Stationary cycle (preferably vertical)
climber
Rower
Swimming (only works for competent swimmers)
Elliptical and elliptical machines
Ok, so how long should you do intervals and how on earth do you do bodyweight exercises like interval training?
First, I stand by what I said in Part 1. There doesn’t seem to be a “best” interval training program. But that’s good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)
Interval recommendations range from 15 seconds (from Muscle Media way back in the late 90’s) to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and everything in between.
15 seconds
The great thing about 15-second intervals is that you’ll be able to work at a very high pace (almost close to your maximum power), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on the machines, because it takes a long time to “build up” and “down” the machine settings to the correct speed.
If you decide to use these short, high-intensity intervals, you should do so only if you already have an above-average fitness level. Your rest interval should be at least 15 seconds and can last up to 60 seconds. The longer you rest, the harder you can work out in each interval.
20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist who published a study on this routine. It’s very demanding (obviously), and while some trainers have suggested that this is the best method for interval training, I don’t think there’s any proof that it will get better results.
Clearly, the advantage of this method (as well as 15-second intervals) is that you’ll get through your workout faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to do this type of interval training on a machine, due to the time that elapses as you increase or decrease the setting. And lastly, these too should only be done by above average fitness levels.
30 seconds
Turbulence Training workouts tend to use a lot of 30-second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest between 30 and 60 seconds. The longer (relative) rest allows you to work harder on each successive interval (i.e. you will be able to almost match your performance on the first interval with each subsequent interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop in performance with each interval. You can easily do the 3 second intervals on any machine.
45 seconds
These intervals are proven for fat loss, as well as being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45-second intervals extensively in both areas of training. Not only will this test your muscles, but it will also test your will to complete each interval (if done with the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.
60 second intervals
Similar to 45 second intervals in benefits and hardness. Use 60-120 seconds of recovery between each.
120 second intervals
These are now official aerobic intervals and can be used for both fat loss and aerobic fitness for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but they can play a role in changing your body and improving your performance.
5 minute intervals
Same strategy as with the two-minute intervals. This really increases your training time, which is why they are only used with serious endurance athletes.
Beginner vs. Advanced
If you think all of these intervals sound “too intense” for you, don’t worry. Interval training is all relative. You don’t have to run for your life on every type of interval. Instead, just work at a slightly harder pace than normal. At the end of the interval, you should be tired, but you shouldn’t be out of breath. Start conservatively and you will master it.
For example, if you regularly use level 5 on the stationary bike for 30 minutes straight, you can try doing a 1-minute interval at level 7. Give it a try for interval training and let me know how it goes.
My favorite intervals for fat loss are between 30 and 60 seconds. These have been the staple intervals in my turbulence training workouts since the first workout was designed in 2001. But again, I think you’ll get the best fat loss results if you vary your interval training workouts, just like you should vary your interval training workouts. your strength training. training
Intervals are the secret of success,
CB
PS Do you need to lose post-holiday belly?
Then use the interval methods described above and the Turbulence Training workouts from http://www.turbulencetraining.com.
“Craig, I just wanted you to know that I have been using your Turbulence Training System to get back in shape after a vacation and too much time in front of the computer completing a couple of projects and have dropped 10.2lbs of body fat in the last few years. 28 days As a fellow fitness professional, I can safely say this is the best and most efficient approach to improving body composition that I have come across.”
pat rigsby
President
The Fitness Consulting Group