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Interval training has been commonplace in training for athletes and for fitness for a very long time. If you have run a Fartlek during conditioning for sports in high school or have done a circuit at the gym you have done it before!
Why Interval Training Matters
Interval training is a great way to
1. Improve your endurance
2. Burn calories
3. Increase your aerobic capacity
4. Some evidence shows it may help decrease your risk for cardiovascular disease, diabetes, and obesity.
So What is Interval Training Anyways?
It is training or exercise that involves periods of low to high-intensity work followed by periods of low activity or rest. One easy way to think of it is as either being ON (working) or OFF (resting).
How Can I Put Together an Interval Training Workout?
There countless ways to put together interval workouts, but I wanted to review one specific way today.
High-Intensity Interval Training
HIIT training has become much more popular in recent years. It has been shown to be an effective way to get results without having to do a huge volume of work. I personally was able to complete an Ironman last year and never had to run further than 10 miles during the running portion of my training.
Here is an example of a HIIT workout for running:

During this workout, you are only doing 10 min. of actual hard work! The decrease in volume can only be effective if you work hard when you are “ON.” You will not sufficiently challenge your system if you do not increase the intensity during the “ON” times. Decreasing the volume of the workload with HIIT training can be a great way to fit workouts in during a busy week, and can help decrease overall fatigue and wear and tear on the body.
TABATA training
A TABATA is 20 seconds on and 10 seconds off.
Here is an example of TABATA training

This can be done on a rower, stationary bike, or even with body weight exercise. If you go hard during your ON times during a TABATA you can get a great little workout in only 4 min!
So if you need to spice up your workouts or are finding it difficult to find the time to get exercise in, then adding HIIT training may be a great option for you. As always, don’t start an exercise