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Interval Training for Beginners

These intervals are designed with the beginner in mind so the rest intervals are twice as long as the work intervals to allow plenty of time for recovery in between the work intervals. This beginner interval program involves six sets of 30 second work intervals followed by 60 second rest intervals. If you are new to interval training give these intervals a shot for your next cardio workout and start burning off that extra fat.

Interval Chart:

Beginner Intervals	Sets	Time
30s Work interval + 60s Rest interval	6	9 min.

The object of interval training is to push yourself during the work intervals and back off during the rest intervals. You'll notice that each work interval gets a little harder than the last one and completing the last few of them will be tough if you're pushing yourself hard enough.

Interval training can be performed on a variety of cardio equipment or with any suitable physical activity. Always warm up before performing intervals and cool down afterwards.

Another Example

After you have become accustomed to the program above, try these shorter intervals for a change of pace. This beginner interval program involves six sets of 20 second work intervals followed by 40 second rest intervals. Since the work intervals are shorter this time around try pushing yourself a little harder when doing them.

Interval Chart:

Beginner Intervals	Sets	Time
20s Work interval + 40s Rest interval	6	6 min.