Time Interval Training

Time interval training is a great method of intensifying your workouts. A basic time interval workout would consist of one minute of work followed by one minute of rest. However, I personally feel that when I time my work sets I always end up looking at the clock, and I’m not motivated to try to finish the maximum number of reps in that time frame. Hence, either the time frame has to be short, or we have to find another way of taking advantage of the element of time.

Intensity Intervals

A few weeks back, I decided to try to see how long it would take me to do a certain amount of reps for a certain exercise. For example, it takes me 16.67 seconds to do 10 push-ups, or approximately 1.7 seconds for one rep. Now lets say our goal is to complete a workout in 10 minutes, with 4 exercises and 4 circuits with about 2 minutes of total rest. So with 8 minutes of total work, and 4 rounds, we can spend approximately 30 seconds with each exercise. Hence, in 30 seconds, we would be able to do about 17 or 18 push-ups.

Do you get to see how this works? Do the same thing for 3 more exercises, develop a circuit and rest 30 seconds after each circuit for 4 rounds. If you are able to recover quickly, then the workout should not take more than 10 minutes. However, the beauty of this training is that your body will become tired and hence the sets may take longer to complete on your next circuit. This is the reason you should time your workouts.

Lets say that your first workout lasts 11.25 minutes. Stick with the reps until you can get that number down to 10 minutes, then either add resistance, change the exercises, or add reps. Here is a sample routine to get you started:

Perform Four Ciruits:

Push-ups x 18 reps

Kettlebell Racked Squat x 8 reps each side

Kettlebell Clean and Press x 8 reps each side

One-arm Kettlebell Swing x 10 reps each side

For a greater fat-burning effect, you can incorporate short intervals of cardiovascular exercise. My two favorite forms are jumproping and sprinting. An advantage to using the method that I prescribed is that often times when you are out on a track running sprints you don’t have someone keeping track of individual time intervals. And once again, I don’t like to keep looking at the clock or stop watch. So just set your stop watch at the beginning of the workout, and just stop it at the end.

You can perform very short sprints in between exercises, or you can do certain jumproping exercises such as cross-overs or double-unders. Cross-overs are when you cross your hands in front of you body, and double unders are when you do two swings of the jump rope within one jump. Here is an example routine:

Perform Four Cirutits:

Push-ups x 18 reps

Double-unders x 10 reps

Kettlebell Clean and Press x 8 reps each side

Cross-overs x 10 reps

There are many ways of incorporating Time Intervals into your training. I will be talking about more methods in the coming days. However, I want your opinion. Don’t hesitate to post your method or workout to comments.

A great program which uses a lot of interval training is the Shapeshifter Body Redesign. Click here to learn more.