Why are so many people NOT performing Interval Training? Is it because it’s too hard? People walk around claiming that they don’t have any time or equipment to workout, but I tell them about Tabata or Interval Training, they look at me like I’m crazy.

“4 minutes? How can you get an intense workout in 4 minutes? You need to be on a treadmill for at least 20 minutes to get into the fat burning zone.”

First of all, let me tell you that I personally don’t like the fat burning zone. It has it’s merits, but it’s just ANOTHER way to drop fat. I’m not going to bash it. Hey, it’s obviously worked for many people in the past.

But, my main issue is that it just takes way too long. Instead, I want my heart rate to go wild – maybe 65-75% of my total heart rate. I want to be in a pool of sweat after my workouts. But MOST IMPORTANTLY  I want my training to be FAST, because I have a life to live.

Yesterday I gave you some tips on how to take your interval training to the next level. But today, we’re actually going to step it back a notch. I forgot to talk about how to design a basic and effective interval training workout.

Tip 1 – How Much Time do you Have?

Do you have 10 minutes, 20 minutes, or 30 minutes to work out before you head off to work? Unlike the traditional set/rep scheme, with interval training you can design your workouts based on how much time you have.

Tip 2 – How many Exercises will you Perform?

I like to stick to three basic exercises – one upper body push, one upper body pull, and one lower body exercise. That’s all you really need for an effective full body bodyweight workout. But if you want, you can add in an abdominal exercise.

Tip 3 – How long do you want the Intervals to Last?

An interval can last anywhere from 20 to 60 seconds. 20 Seconds will give you more of a strength and conditioning workout, while an interval closer to 60 seconds will stress more endurance. However, any interval scheme will prove to be a difficult workout.

Putting it All Together

Lets assume you have 10 minutes to workout. You chose 3 exercises, with 40 second intervals. I will also rest 20 seconds after each set. Here is what a sample workout would look like:

3 rounds of:

• Pushups, 40 seconds
• 20 Seconds Rest
• Pullups, 40 seconds
• 20 Seconds Rest
• Bodyweight Squat, 40 seconds
• 20 Seconds Rest

This workout will last 9 minutes, giving you an extra minute for further rest. Do you see how easy it is to develop a simple interval training workout?

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.