If you are like most people, you are pressed for time. Whether it’s work or school or the kids, you may find yourself saying 'There's not enough time in the day'. This usually leads to a cut back in activities. Unfortunately, exercising is one of the first to go. You can, however, get a great workout, sometimes even better, in a shorter amount of time. Lets look at interval Training.

Interval Training is a high intense, short period of exercise, followed by a less intense period of the same exercise. Depending upon your goals, it is usually repeated several times. A simple example is run for one minute, walk for one minute, repeat. The ratio of high/low intense activity time is also dependant on your goals and fitness level.

Sample Intervals Chart

Interval Training can burn more calories in the same amount of time than your traditional workout. Let's use the example of a 130lbs woman who is 28 years old. She usually jogs on the treadmill at 4mph for 30 minutes. That burns about 150 calories. Using Interval Training, she walks at 4pmh for one minute and then runs at 8mph for one minute, then repeats the sequence for her normal 30minute training session. In this routine, she will burn an extra 125 calories in the same 30minute session, almost DOUBLING her caloric burn.

Interval Training is not limited to running. Try it in biking, swimming and any of your other favorite activities. The best way to see results is to get out there and do it. Remember, have fun!!

Interval Training uses your aerobic and anaerobic systems in the same workout. Your heart and lungs will become stronger. You will also get a higher tolerance to lactic acid build up (that burning feeling in your muscles), which will lead to more efficient training.

Try Fartlek Training Principle. This is an unstructured type of Interval Training. Instead of timing your intervals, you simply do them according to how your body ‘feels’. An example is: Jog at a comfortable pace, run until you ‘feel’ that’s enough, then go back to jogging. Repeat this when you ‘feel’ your body is ready. Some prefer to use landmarks as a guide. Example: Jog to the tree, run to the stop sign, etc.

Interval Training is intense and can be dangerous. In most cases, 2 times a week is the recommended maximum.