Interval training is one of the best ways of performing your cardio workouts. However, after a while, this method stops producing the results at the same level it was producing when you first started out with the method.
Obviously, you need to switch up your workouts to make them harder. How do you do that? Here are 10 options:
1 – Go Harder
Kind of obvious. Lets say you’re doing 30 seconds work and 60 seconds rest. You need to absolutely make sure that you’re going all out in those 30 seconds. How do you know you’re going all out?
Well, you can get a training partner to push you during those 30 seconds. Or you can video tape your workouts, then play them back and see if you really are going as hard as you can in those 30 seconds.
If you’re not, then you need to go harder.
2 – Add in Bodyweight
Bodyweight exercises are a great form of cardio. You can incorporate them with your interval workouts to make them harder. For example, you can do 30 seconds sprints, followed by 20 pushups, and then 60 seconds of rest.
Now, that’s going to be hard. If you want more bodyweight movements and workouts to add to your workouts, check out Craig Ballantyne’s bodyweight only workouts.
3 – Add in Kettlebells
One form of training I’ve really come to love is Kettlebell training. Just as you would add in bodyweight training, you can add in Kettlebell exercises to mix up your interval workouts. For example, you can do 30 seconds sprints, followed by 20 Kettlebell swings, then 60 seconds rest.
For more Kettlebell exercises and workouts, check out Kettlebell Revolution.
4 – Add in Dumbbells
If you don’t have Kettlebells, then you can also use Dumbbells. Any movement you can do with a Kettlebell, you can do with a dumbbell. However, Kettlebells are harder and provide a better workout.
Coach Lomax has actually created a full training program called Gladiator Body Workout which combines bodyweight and dumbbell training.
5 – Stop for a While
Sometimes rest is all you need to see results again. Stop for a week, and then restart yourintense interval workouts.You’ll be surprised with the results!
6 – Cut Down
If you don’t want to stop completely, you can cut down on your interval workouts. Sometimes we over train without even knowing it. Over training is something that can potentially derail our results.
You can also taper down. For example, if you’re doing 3 interval workouts per week. Do 2 this week, 1 the next week, and 0 the following week. Then go back up – do 1 workout the following, 2 workouts the week after that, and then finally, back to 3 workouts.
This might also help you go harder during the individual workouts since you’re better rested. It’s not about quantity – It’s about quality.
7 – Different Exercise
If you’ve been sprinting and running all this time, then perhaps you want to try cycling, shadowboxing, jump roping, or sledgehammer swings. Your body adapts very quickly, and so it’s important to not just to make your workouts harder, but also to experiment withother forms of cardio.
8 – Shorter Rest Periods
This is an advanced technique, and you should only do it if you really feel you can handle it. Lower your rest periods. Go from 60 seconds to 45 seconds rest for a few weeks. Then to 30, then to 20, then to 10.
You probably won’t be able to do too many workouts with a 30/10 interval scheme. That’s super hard core!
9 – Perform it at a higher frequency
I don’t recommend interval training more than 4 days per week. However, you can switch it up for just ONE week and try to do 4-5 straight days of interval training. Then rest for about 2-3 days and then return back to your normal schedule.
Once again, an advanced technique so use caution!
10 – Longer Intervals
Final method is to use longer intervals. I’ve tried a whole bunch of techniques, and I can say that I don’t like doing 60 second intervals. It’s painful, and tiring. After 10 minutes, you can barely move your body.
But, this can be a temporary workout that you can try for about a week or so. Another advanced technique so only extend your intervals if you know you can do it. (Or are crazy enough to try it).
There you go. If these methods don’t help you burn off your stubborn fat, then you need to take a close look at your diet. If you need some more ideas, you should check out Craig Ballantyne‘s membership forum.
It’s a great place to share ideas. You also get feedback from Craig Ballantyne himself.Click here for more information.
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