We live in a fast paced world, and so your workouts need to be fast paced. Interval training is a system where you alternate between periods of high intensity training and periods of low intensity training.

Interval Training is clearly one of the best ways to drop fat and to shorten your workouts. Gone are the days where you performed a set, then rested 2-3 minutes before moving onto the next set.

The great thing about interval training is that you an use almost any single activity in an interval scheme. The most common are sprint intervals. For example, you can perform all-out sprints for 30 seconds followed by a steady jog for another 30 seconds.

Variations to Interval Training

But, what if you’ve been doing interval’s for quite some time and you’re just bored of doing the same kind of interval schemes. Or maybe you’re not necessarily bored, but need a change of pace?

One thing you can do is organize a handful of exercises into interval circuits. In other words, choose 4-6 exercises, and instead of assigning repetitions to them, assign a short time frame.

The following is a sample template:

3 rounds of:

• Pushup Variation, 30 Seconds
• 15 Seconds Rest
• Pullup Variation, 30 Seconds
• 15 Seconds Rest
• Squat/Lower Body Exercise, 30 Seconds
• 15 Seconds Rest
• Abdominal/Core Exercise, 30 Seconds
• 15 Seconds Rest

Another method to use is to perform Interval Supersets. This is exactly what it sounds like. Instead of resting after each exercise, rest after two exercises. Here is a great template to use:

5 rounds of:

• Upper Body Exercise, 30 seconds
• Lower Body/Core Exercise, 30 seconds
• Rest Interval 30 seconds

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Tags: Bodyweight Training, bodyweight workouts, intense workout, interval training, interval workouts