The Best Cardio Intervals for Fat Loss: Part 2

If you don’t have variety in your program, you’re more than likely going to 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 up every 4 weeks. .

Therefore, you should change your training program every 4 weeks. To modify your interval training workouts, you can…

switch up 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 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 in order from best to worst, based on my experiences…

Running outdoors (and the hills may be the best)

Strongman moves (farmer walks, tire flips, car push)

bodyweight interval circuits

treadmill

Stationary cycle (preferably vertical)

stair climber

Rower

Swimming (only works for competent swimmers)

Elliptical and elliptical machines

Okay, so how long should you do intervals and how the heck 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 to the late 90s) to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all the ones in between.

15 seconds

The great thing about 15 second intervals is that you will be able to work at a very high pace (almost close to your maximum power), as long as you get adequate recovery between the 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” and “download” the machine settings at 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 level of fitness. Your rest interval should be at least 15 seconds and can last up to 60 seconds. The longer you rest, the harder you can push 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 you better results.

Clearly, the advantage of this method (as well as 15 second intervals) is that you will get through your workout faster (as long as 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 30-60 seconds. The longer (relative) rest allows you to work harder on each successive interval (ie, you will be able to nearly 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 3 second intervals on any machine.

45 seconds

These intervals are proven for fat loss, as well as being effective for many team sports (including hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. This will not only challenge your muscles, but will also test your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3 to 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 losing fat and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes, 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 loud” 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’ll get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes straight, you might try doing a 1 minute interval on level 7. Give it a try for some 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 base 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 as you should. your strength training. training

Intervals are the secret to success,

BC

PS Do you need to lose post-vacation belly?

Then use the interval methods described above and the Turbulence Training workouts from http://www.turbulencetraining.com.

“Craig, I just wanted to let you know that I’ve been using your Turbulence Training System to get back into shape after a vacation and too much time on the computer completing a couple of projects and I’ve lost 10.2 pounds of body fat in the last few 28 days.As a fellow fitness professional, I can safely say that this is the best and most efficient approach to improving body composition that I have come across.”

Pat Rigsby

President

The Fitness Consulting Group