8 Amazing Fat Burning Workouts Interval

 

If you are looking for an effective exercise and fat burning workouts, which burns more calories in less duration then interval training is the best option for you. This approach incorporates intense workout session with short recovery periods which helps you in maintaining dynamic and intense movements throughout the exercise session.

How interval training works?

This workout keeps your metabolism elevated even after the workout up to 24 hours means your body keeps on burning calories whole day. This happens because your body has not met the entire oxygen requirement during exercise and thus, the body keeps transporting the high level of oxygen even after the workout. This post workout oxygen consumption is known as Excess Post exercise Oxygen Consumption or EPOC which is the cause of an elevated metabolism.

What are the benefits of interval training?

There are various benefits of interval training but some of major benefits are:

  • Stimulates muscle-building hormones such as growth hormone and IGF-1.
  • Increases your cardio ability and strengthens the heart by increasing the heart rate during workouts.
  • Improves your recovering abilities means you can withstand more weight for in future workouts.
  • It includes difficult movements which challenges your body in a single workout.

What are the equipment required?

You can perform the interval training by various methods such as:

  • Using gym equipment
  • Using Cardio formats
  • Using weighted or bodyweight exercise

You can use various gym equipment like treadmill, elliptical, row machine, stationary bike, step mill, Stairmaster, free weights, etc. but no need to disappoint if you don’t have a gym membership since you can do it at home too  by using the other two methods. You can perform the movements you enact on the machine such as running, biking, jumping rope, swimming, or perform plyometrics.

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Which are the best interval training workouts?

Although, there are many forms of interval training but here we will list the best eight workouts for you.

Guidelines for the workouts

  • Warm up yourself for 5 -10 minutes before workout
  • Warm-up should involve dynamic stretching and light movement of your planned exercise for example, if you are about to do sprints, jogging for a bit during warm up.
  • Do stretching in between the recovery period to prevent muscle cramping.
  • Cool down yourself by stretching for 5 – 10 minutes after workout.
  • Drink 2 cups of water before, 3 cups during workout and 2 cups after the workout to keep yourself hydrated.
  • Increase your speed, frequency of reps and weights used in exercises with every set.

WORKOUT 1

This exercise has four rounds consisting different exercises. You have to perform 3 circuits of each round. First round of workout doesn’t have any rest interval and you have to perform 3 circuits nonstop. The rest three rounds also have three circuits but with 15 seconds break period between exercises and circuits.

Round 1

Burpees

To perform this exercise you have to take a squat position and then take a push up position by kicking your feet back. Return to squat position after doing pushups. Stand up and finish the exercise with a jump. Take 45 seconds to finish this exercise.

Mountain climbers

Take a push up position and bring your right knee forward so it comes besides a bit above the belly. Bring it back and repeat the step with left knee. Repeat the steps by switching knees and try to increase your speed while maintaining a straight spine. Complete the exercise in 45 seconds.

Jumping jacks

Stand straight with feet together and hands at sides. With a jump, Stand with feet shoulder width apart and hands position overhead. There is also an intermediate pose where you extend your hands to respective sides and separating legs which were together in the initial position. To get back into the original position, you have to jump once again by acquiring the intermediate pose for fraction of seconds. Do it for 45 seconds.

Circuits 1: 10 reps; Circuit 2: 15 reps; Circuit 3: 20 reps

Jump rope for three minutes and take 1 minute rest before starting round 2.

Round 2

Walking Lunges with Kettlebell exchange underneath leg

Stand with feet shoulder width apart and hold Kettlebell in each hand to the sides. Kneel down on your right leg so that your right leg is in front and left leg behind your back balanced on toes. Lunge forward with opposite leg and repeat the steps by switching the position of legs.

Take 15 seconds rest

Pushups

Lie down on your stomach. Lift your body above the ground by balancing it on your arms and toes. Suck in your belly button and bring down your body by bending the elbows. Get back into original position and breathe out. Maintain a straight posture on backside while doing the exercise. Read benefits of doing pushups

Take 15 seconds rest

Lunge Jumps

Get into a lunge position means one foot forward with bent knee and other foot behind the body with knee slightly touching the floor. Jump in one swift motion and exchange the position of feet means front leg goes to rear and rear leg comes forward. You can swing your hands while doing the exercise for balancing. Repeat the steps for 45 seconds.

Take 15 seconds rest

Walk-outs (inchworms)

Stand with feet hip width apart. Slowly bend your torso forward and balance it by placing your palms on the floor just in front of your feet. Shift your weight on your arms and walk on them until your hands reaches under your head. Maintain a straight posture from head to toe during the exercise. Reverse the walk and get back into the original position. Repeat the steps for 45 seconds.

Perform three circuits with 15 seconds rest in between and after the completion of each circuit.

Jump rope for three minutes and take 1 minute rest before starting round 3.

Round 3

Traveling Kettlebell Squats

Stand with feet a little wider than hip width and hold a Kettlebell with both hands. Take a squat position and hold it for few seconds. Stand up and take a step forward and repeat the previous steps. Take 5 – 8 steps forward and then in reverse.

TRX Pull-ups

Suspend a TRX unit from an anchor above you and adjust its height so that its handles are positions an arm’s length above the floor. Hold on the handles and place your feet on the ground so that your back and hips are parallel to the floor. Pull up your torso with the help of handles and squeezing your shoulders. Hold this position for few seconds and bring your torso down in initial position. Repeat the steps for 45 seconds.

Take 15 seconds rest.

Box Jumps

Stand before a 6 or 12 inches box with feet hip width apart. Reach to the elevated platform of the box in one jump and land without straining your knees. Get down from the box by jumping back. Repeat the steps for 45 seconds.

Take 15 seconds rest.

TRX Jack Knives

Adjust the straps of TRX unit 6 inches above the ground. Place your right foot on the left handle and left foot on the right handle. After securing your feet firmly on the handles, take a push up position by balancing your torso on your hands. Bring your knees in forward direction and then retreat back. Repeat the steps for 45 seconds.

Perform three circuits with 15 seconds rest in between and after the completion of each circuit.

Jump rope for three minutes and take 1 minute rest before starting round 4.

Round 4

Traveling Side Lunges

Stand straight with your feet together. Place your right foot away from the body at your right side by slightly bending the knee. Bring it back, walk one step forward and repeat the steps with left leg. Repeat 5 – 8 steps in forward direction and same number of steps in reverse direction.

Take 15 seconds rest.

Dips

Position your body at arm’s length above the parallel bar. Bring your body downwards slowly by leaning at 30 degrees angle while your elbows flared out slightly causing a stretch in the chest. Bring your body back into the original position by squeezing your chest muscles. Repeat the steps for 45 seconds.

Take 15 seconds rest.

Speed Skaters (lateral jumps)

Stand straight with feet together. Inhale and jump at your side and get back to the original standing spot in one swift motion. Repeat this side jumping steps for 45 seconds.

Take 15 seconds rest.

Plank to Pushup

Take a plank position by position your body on your forearms and toes at shoulder width distance. Uplift your body to take up a push up position by stretching the hands straight. Get back into plank position and repeat the steps for 45 seconds.

Perform three circuits with 15 seconds rest in between and after the completion of each circuit.

Jump rope for three minutes and take 1 minute rest before finishing this workout.

WORKOUT 2

You have to follow the Tabata protocol for this workout means you have to exercise for 20 seconds and rest for 10 seconds. When you will finish each exercise then it will be counted as one complete circuit. Take 2 minutes rest before starting another circuit and try to perform at least three circuits. The exercises of this circuit are:

Jump Rope

Stand straight with feet together. Hold the ends of a skipping rope in each hand. Skip the rope in back to front direction. Repeat the steps for 20 seconds.

Take 10 seconds rest.

Plyo Push-up

Take a push up position between two elevated platforms near to your hands. Bring down your body and rather than going back into the push up position after that. Place your hands on the elevated platforms and then again lower down the body. Repeat the steps for 20 seconds.

Take rest for 10 seconds.

Bodyweight Rows

Place a 24 inches elevated platform on the ground like a sturdy table or set pull up bars at arm’s length above the ground. Lie under it flat on the back and place on your hands on the edges of the platform shoulder width apart or hold the pull up bar. Lift your torso and hips off the ground and bring it back after holding it for few seconds. Repeat the steps for 20 seconds.

Take rest for 10 seconds.

Medicine Ball Squat to Overhead Throw

Stand straight with feet hip width apart in front of a wall and hold a medicine ball at chest level. Take a deep squat position and throw the ball up by standing quickly. Let the ball hit the wall, catch it and squat down. Repeat the steps for 20 seconds.

Take rest for 10 seconds.

Burpees

Please refer Workout 1 for the details of this exercise.

Medicine Ball Chest Pass

Hold a medicine ball with both hands at the chest level while standing straight with feet hip width apart. Throw the ball at the wall or to your partner and receive it when it bounces back. Repeat the steps for20 seconds.

Take rest for 10 seconds.

Renegade Rows

Take a push up position and balance the upper body by putting your hands on the dumbbells on the floor at shoulder width distance. Bring one hand upward towards the side of the body while balancing the rest of the body on other hand. Hold for a second and return into the original position. Repeat the steps with the other hand. Do this exercise for 20 seconds.

Take rest for 10 seconds.

Jumping Lunges

The steps are same as lunge jumps discussed in round 2 of workout 1. Do this exercise for 20 seconds.

Take rest for 10 seconds.

Planks

Get into a plank position by balancing your body on your forearms and toes. Keep a straight back and suck in your belly button. Maintain this pose for 20 seconds.

Take rest for 10 seconds.

Treadmill Incline Sprints

Set the incline of the treadmill to eight percent and sprint for 20 seconds as fast as you can.

After going through each exercise, you have completed one circuit. Take 2 minutes rest and start another circuit.

WORKOUT 3

You have to try to finish this workout in a time limit of 25 minutes. The exercises are:

Squats to Overhead Press with Moderate to Heavy Weight

Hold the weight at the shoulder level, elbows bent and feet hip width apart. Squat down by bending your knees and hold for a second. Stand up and raise the weight overhead until your arms are fully stretched. Return to the initial position. Perform 15 reps of this exercise.

Push ups

The details of pushups are discussed in workout 1 and you have to perform at least 10 pushups in this workout session.

Box Jumps

The details of box jumps are discussed in workout 1 and you have to perform at least 15 box jumps in this workout session.

Burpees

The details of burpees are discussed in workout 1 and you have to perform at least 10 burpees in this workout session.

Plate Swings with Moderate Weight

Grab a plate with both hands and place it between your knees. Place your feet at the distance wider than the diameter of the plate so you can properly swing it. Swing the plate forward to the chest level. Do it for 15 times.

V-Sits (V- Sit-ups)

Lie flat on your back with feet together and hands stretched overhead. Lift your lower and upper body in one swift motion and touch your feet with your fingertips. Get into the lying position. Do 10 reps as fast as you can.

WORKOUT 4

This workout consists of two high intensity exercises which are:

Loaded Sled Push

Load a pushing sled with the desired weight and sled it by grasping the handles after acquiring an athletic pose. Your arms should be fully extended. Push the sled as fast as you can. Perform 30 yard sled push.

Kettlebell Swings

Hold a Kettlebell with both hands and place it between your knees by slightly bending your torso and pushing the butt backside. Swing the ball to the chest level by standing up and again taking the initial position. Repeat the steps for 25 times.

Do 2 – 3 sets of each exercise and take 90 seconds break between each set.

WORKOUT 5

This workout involves treadmill with different incline settings which will increase the effect of interval training. The steps are following as:

  • 1 minute Sprint
  • 90 seconds Rest
  • 1 minute Sprint at 3% incline
  • 90 seconds Rest
  • 1 minute Sprint at 6% incline
  • 90 seconds Rest
  • 1 minute Sprint at 9% incline
  • 90 seconds Rest
  • 1 minute Sprint at 12% incline
  • 90 seconds Rest

Perform 3 to 6 sets of this exercise.

WORKOUT 6

The steps of this exercise are:

  • Warm up with 5 minutes jogging
  • Increases the jogging speed until the heart rate reaches 85% of peak hear rate.
  • Reduce the speed/intensity of jogging until the heart rate reaches up to 65% of peak heart rate.
  • Cool down with 5 minutes normal paced jogging

Perform 4 – 6 sets of this exercise. If you are not having a heart rate monitor then you can use this simple trick. Count your pulse for six seconds and multiply it with ten. This will give you your current heart rate.

WORKOUT 7

Tire Flips

Grip the bottom of the tire on the tread with both hands and place your feet firmly in the ground a little away from the tire. Lift the tire up by pulling it upwards and when it reaches 45 degrees to the ground then drive your knee into the tire. Adjust your grip when the tire stands vertically to the ground and push as hard as you can to make it fall to the other side. Spend at least 30 seconds in this exercise.

Medicine Ball Slam

Hold a medicine ball with both hands and position it overhead. Slam the ball into the ground, retrieve it back and slam it again. Do this exercise for 30 seconds.

Battle Rope Slams

Hold two ropes of 1.5 to 2 inches thick in each hand and make some waves by slamming them on the ground. Perform this exercise for 30 seconds as fast as you can.

Loaded Sled Push

Details of this exercise have been discussed in workout 4. Do this exercise for 100 yards.

Farmer’s Walk

Pick up heavy weight in each hand and walk for 100 yards.

Perform four rounds of this workout and take two minutes rest before starting next round.

WORKOUT 8

The exercises of this workout are following as:

Kettlebell Swings

The steps are discussed in workout 4. Perform this exercise for 30 seconds.

Right Arm Kettlebell Snatch

Hold the Kettlebell in your right hand and position it between your knees. Swing it to the chest level and reposition your grip during the swing and pull it over your head in one swift motion. Swing it down to the knee level. Repeat the swinging process for 30 seconds.

Right Arm Kettlebell Push Press

Hold the Kettlebell in your right hand positioned at the shoulder level. Lift the Kettlebell overhead by stretching your right hand and you can squeeze your hip muscle to get some extra driving force. Do it for 30 seconds.

Right Arm Overhead Walking Lunges with Kettlebell

Hold a Kettlebell in your right hand and position it overhead. Take a lunge position by kneeling down on your right foot. Hold for a second then take a step forward. Lunge on your left foot and take another step. Repeat the lunges on alternate legs for 30 seconds while keeping the Kettlebell overhead.

Sprint

Run as fast as you can for 30 seconds.

Try to finish at least three circuits of this workout. Take 90 seconds rest on completion of each circuit.

You can choose any workout according to your endurance level and schedule but to get better results you have to practice it regularly. You can try different workout on alternate days. Remember to give rest to your body after interval training so that it can repair any tissue wear and tear. So go ahead and try it out.

The details of box jumps are discussed in workout 1 and you have to perform at least 15 box jumps in this workout session.

Burpees

The details of burpees are discussed in workout 1 and you have to perform at least 10 burpees in this workout session.

Plate Swings with Moderate Weight

Grab a plate with both hands and place it between your knees. Place your feet at the distance wider than the diameter of the plate so you can properly swing it. Swing the plate forward to the chest level. Do it for 15 times.

V-Sits (V- Sit-ups)

Lie flat on your back with feet together and hands stretched overhead. Lift your lower and upper body in one swift motion and touch your feet with your fingertips. Get into the lying position. Do 10 reps as fast as you can.

WORKOUT 4

This workout consists of two high intensity exercises which are:

Loaded Sled Push

Load a pushing sled with the desired weight and sled it by grasping the handles after acquiring an athletic pose. Your arms should be fully extended. Push the sled as fast as you can. Perform 30 yard sled push.

Kettlebell Swings

Hold a Kettlebell with both hands and place it between your knees by slightly bending your torso and pushing the butt backside. Swing the ball to the chest level by standing up and again taking the initial position. Repeat the steps for 25 times.

Do 2 – 3 sets of each exercise and take 90 seconds break between each set.

WORKOUT 5

This workout involves treadmill with different incline settings which will increase the effect of interval training. The steps are following as:

  • 1 minute Sprint
  • 90 seconds Rest
  • 1 minute Sprint at 3% incline
  • 90 seconds Rest
  • 1 minute Sprint at 6% incline
  • 90 seconds Rest
  • 1 minute Sprint at 9% incline
  • 90 seconds Rest
  • 1 minute Sprint at 12% incline
  • 90 seconds Rest

Perform 3 to 6 sets of this exercise.

WORKOUT 6

The steps of this exercise are:

  • Warm up with 5 minutes jogging
  • Increases the jogging speed until the heart rate reaches 85% of peak hear rate.
  • Reduce the speed/intensity of jogging until the heart rate reaches up to 65% of peak heart rate.
  • Cool down with 5 minutes normal paced jogging

Perform 4 – 6 sets of this exercise. If you are not having a heart rate monitor then you can use this simple trick. Count your pulse for six seconds and multiply it with ten. This will give you your current heart rate.

WORKOUT 7

Tire Flips

Grip the bottom of the tire on the tread with both hands and place your feet firmly in the ground a little away from the tire. Lift the tire up by pulling it upwards and when it reaches 45 degrees to the ground then drive your knee into the tire. Adjust your grip when the tire stands vertically to the ground and push as hard as you can to make it fall to the other side. Spend at least 30 seconds in this exercise.

Medicine Ball Slam

Hold a medicine ball with both hands and position it overhead. Slam the ball into the ground, retrieve it back and slam it again. Do this exercise for 30 seconds.

Battle Rope Slams

Hold two ropes of 1.5 to 2 inches thick in each hand and make some waves by slamming them on the ground. Perform this exercise for 30 seconds as fast as you can.

Loaded Sled Push

Details of this exercise have been discussed in workout 4. Do this exercise for 100 yards.

Farmer’s Walk

Pick up heavy weight in each hand and walk for 100 yards.

Perform four rounds of this workout and take two minutes rest before starting next round.

WORKOUT 8

The exercises of this workout are following as:

Kettlebell Swings

The steps are discussed in workout 4. Perform this exercise for 30 seconds.

Right Arm Kettlebell Snatch

Hold the Kettlebell in your right hand and position it between your knees. Swing it to the chest level and reposition your grip during the swing and pull it over your head in one swift motion. Swing it down to the knee level. Repeat the swinging process for 30 seconds.

Right Arm Kettlebell Push Press

Hold the Kettlebell in your right hand positioned at the shoulder level. Lift the Kettlebell overhead by stretching your right hand and you can squeeze your hip muscle to get some extra driving force. Do it for 30 seconds.

Right Arm Overhead Walking Lunges with Kettlebell

Hold a Kettlebell in your right hand and position it overhead. Take a lunge position by kneeling down on your right foot. Hold for a second then take a step forward. Lunge on your left foot and take another step. Repeat the lunges on alternate legs for 30 seconds while keeping the Kettlebell overhead.

Sprint

Run as fast as you can for 30 seconds.

Try to finish at least three circuits of this workout. Take 90 seconds rest on completion of each circuit.

You can choose any workout according to your endurance level and schedule but to get better results you have to practice it regularly. You can try different workout on alternate days. Remember to give rest to your body after interval training so that it can repair any tissue wear and tear. So go ahead and try it out.

sumit chopra

sumit chopra

Blogger at Blogging Studio
Sumit Chopra is co-founder of Blogging Studio, growing internet marketing company in India. He is an avid reader, other than his work he has an interest in blogging.
sumit chopra

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