Interval Training

Interval training alternates periods of moderate-to high-intensity effort (such as sprinting) with periods of low- to moderate-intensity effort (like walking or jogging). It is often contrasted with long duration, “steady state” exercise (like jogging).

High Intensity Interval Training (HIIT) is a popular form of interval training that involves (surprise!) intervals of high intensity. HIIT has been found to boost the metabolism, build lean muscle, and keep the body burning calories up to 48 hours after the workout[1]. HIIT has been shown to be more effective at improving athletic performance and releasing beneficial hormones than steady state exercise[2][3]While it’s often used in the context of cardiovascular exercise, interval training can be employed with weights, kettlebells, or any form of exercise. Tabata Training and the Little Method are also popular forms of HIIT.

Learn More:

The Complete Guide to Interval Training (Infographic)
Interval Training for Beginners
High-Intensity Interval Training Yields Big Health Benefits, Study Says
The Four Minute Workout: Is Tabata Training Effective?

18 Ways to Change Up Your Running Routine
Tackling a long hill with a slow climb or running hard up a short, steep incline challenges aerobic fitness, leg strength, and mental toughness all at once.
5 Awesome Treadmill Workouts

Learn to love (or at least like) the treadmill! We’re giving the often-dreaded gym machine another spin with these butt-kicking, certifiably not boring workouts.

Tips to Increase Your Running Speed

Feel the need for speed? Here are 25 simple tips to help you earn that new PR. Ready, set, go!

Staircase workout
Ready to take your workout to the next level — literally? This might be one of the most challenging and effective workouts you’ve ever done. And all it requires is steely determination — and a flight of stairs.
Looking for a way to boost cardiovascular endurance, burn fat, and boost metabolism in less than half an hour? Try running intervals — alternating high-intensity cardio with walking and jogging keeps the muscles (and brain) in shape, in just a few minutes.
Interval training has gained a reputation for being the most time-efficient way to work out. But what happens when exercise becomes just about results. Can efficiency be fun?

Pages

Tips to Increase Your Running Speed

Feel the need for speed? Here are 25 simple tips to help you earn that new PR. Ready, set, go!

The complete guide to interval training: targeting maximum fat loss through high-intensity interval training (HIIT).

Not enough hours in the day? Guest contributor Nichole Kellerman shows how to get a great workout in just 30 minutes.

Looking for the perfect cardio cure for all your winter woes? Read on to see how the Greatist Team did at Cardio Mission, a new interval-based fitness class offered at Chelsea Piers NYC.

A new study found two minutes of sprinting revs up the metabolism as much as 30 minutes of endurance exercise. So should we all swap the long runs for some sprints?

A new study suggests we get the same health benefits from high-intensity interval training that we get from endurance training — in half the time. Find out more here.

Pages

Works Cited

  1. Physiological adaptations to low-volume, high-intensity interval training in health and disease. Gibala M.J., little, J.P., MacDonald M.J et al, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada. Journal of Physiology 2013, March;(590):1077-1084.
  2. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzai M, et.al.  Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. Medicine and Science in Sports and Exercise 1996, Oct;28 (10):1327-30.
  3. Hormonal and inflammatory responses to different types of sprint interval training. Meckel Y, Nemet D, et al. Journal of Strength and Conditioning Research, 2011 Aug;25(8):2161-9.