Interval training is a workout that increases your running capacity and makes you a better runner. Beginners must consider this when they start their workout plans. But it has many advantages for your health and training schedule. This can help you to lose weight and improve your metabolism together. Unlike the simple workout plan, it may be a challenge, and you need the workout motivation and long-term goals to complete interval training workouts. In this guide, we will discuss the interval training workouts for beginners.
What is Interval Training?
Interval training workout is about high-level exercise to improve your running capacity and heart. It’s different from regular cardio exercises like jogging or steady cycling because it makes you push really hard for short periods, and then you get quick breaks.
How to Prepare for Interval Training:
If you are starting for the first time and you may have no idea about interval training, you must be sure to be ready mentally and physically. You may get motivation for running and set your proper plan to work on it regularly without any excuse.
Medical Clearance and Consultation
If you have any underlying health conditions or are new to exercise, it’s wise to consult with a healthcare professional before starting interval training. This step is especially crucial if you have a history of heart problems, joint issues, or other medical concerns.
Choosing the Right Workout Location
Select a workout location that aligns with your chosen interval training activity. Whether you’re running, cycling, or performing indoor exercises, ensure the environment is safe and suitable.
Proper Attire and Footwear
Wear comfortable, moisture-wicking workout clothing that allows for freedom of movement. Investing in quality activewear can enhance your comfort during training.
Hydration and Nutrition
Proper hydration is essential for any workout. Drink water throughout the day to stay adequately hydrated before your interval training session.
Warm-Up and Mobility Exercises
A thorough warm-up is crucial to prepare your body for the intensity of interval training. Spend 5-10 minutes performing light aerobic exercises like jogging or jumping jacks to increase blood flow and warm your muscles.
Mental Preparation
Interval training can be physically demanding and mentally challenging. Mentally prepare yourself by setting clear goals and expectations for your workouts.
Tracking Tools
Consider using fitness tracking tools like heart rate monitors or fitness apps to monitor your progress during interval training. These tools can help you gauge your effort levels and adjust your workouts accordingly.
Start Slowly
As a beginner, it’s essential to ease into interval training. Start with shorter intervals and lower intensity levels, gradually increasing the challenge as you build fitness and confidence.
Types of Interval Training Workouts for Beginners
Beginners can do workouts to enhance their running capacity to achieve long-term goals. There are many workout formats for you to choose from according to your fitness level, and level up day by day as your capacity grows.
Walking or Jogging Intervals
Walking is the best form of warm-up, and every beginner starts with walking workouts. You can walk for 2 minutes and then jog for 1 minute. Daily, try this for 20-30 as this will enhance your stamina.
Cycling Intervals
Try cycling intervals if you have access to a stationary bike or a regular bicycle. You must start with a cycle and pedal for 3 minutes after a short while to increase your resistance. Do this for half an hour.
Bodyweight Circuit
If you start interval training, you must try body exercises like push-ups, jumping jacks, and planks. You just need a short time to do this exercise. You can try this daily 4-5 times a day, and each exercise needs 30 seconds for one time.
Jump Rope Intervals
Jumping rope is a great way to get your heart rate up. you can jump at a moderate pace for 2 minutes, then increase the intensity with faster jumping or double-unders for 1 minute.
Stair Climbing Intervals
Find a set of stairs, and climb them at a steady pace for 2 minutes, then increase your speed for 1 minute. Repeat for 20-30 minutes.
Elliptical or Cross Trainer Intervals
Use an elliptical machine and alternate between a steady, moderate pace and a higher resistance or faster pace for 1-2 minutes each. Continue this cycle for 20-30 minutes.
Beginner’s Tabata
Tabata interval is a high-level exercise that you can do for 4 minutes and it has a total 8 rounds. You can rest during each exercise for 10 seconds. For beginners, choose exercises like jumping jacks, bodyweight squats, or modified push-ups.
Sample Beginner Interval Training Workouts
In the undersection, we have mentioned some workouts for beginners to start.
Beginner’s 20-Minute Treadmill Interval Workout
You can prepare your body physically through warm-up and taking five minutes to ready for a workout.
Interval Workout:
- 1 minute of brisk walking or light jogging (warm-up pace)
- 30 seconds of a fast-paced sprint (at a speed challenging for you)
- 1 minute of brisk walking or light jogging (recovery)
- Repeat the sprint and recovery cycle for a total of 10 times.
- Finish with 3 minutes of slow walking as a cool-down.
Total Workout Time: 20 minutes
15-Minute HIIT Workout for Beginners:
5 minutes of dynamic stretching exercises to loosen up your muscles.
Interval Workout:
- 20 seconds of jumping jacks (high-intensity)
- 10 seconds of rest (low-intensity)
- 20 seconds of bodyweight squats (high-intensity)
- 10 seconds of rest (low-intensity)
- 20 seconds of push-ups (high-intensity)
- 10 seconds of rest (low-intensity)
- 20 seconds of mountain climbers (high-intensity)
- 10 seconds of rest (low-intensity)
- Repeat the high-intensity exercise and rest cycle for a total of 3 rounds.
Total Workout Time: 15 minutes
Outdoor Fartlek Training Routine:
Take 5-10 minutes for slow walking and exercise like jogging to increase your heart rate.
Interval Workout:
- Choose three landmarks (e.g., trees, lamp posts) in your vicinity.
- Sprint to the first landmark as fast as you can.
- Jog to the second landmark to recover.
- Walk to the third landmark for an active rest.
- Repeat this pattern for 15-20 minutes.
Total Workout Time: 20-25 minutes
Conclusion
Interval training is great because it can work for busy people with different fitness goals. The workout is beneficial for heart health; it burns calories and keeps your muscles strong. The beginners should prepare for interval training to do it right and increase their stamina. Remember to incorporate warm-ups, cool-downs, and regular rest and recovery into your routine. We have mentioned some sample training workouts, so consider one of them that matches your fitness level and stamina.
