Home / Bodyweight Exercises / Interval Circuit Training

Interval Circuit Training For Fat Loss

Interval training is a great method for fat loss and is my personal favorite. You can burn more fat and calories in less time and its less repetitive and boring then other methods of cardio training.

Interval training can be performed using a variety of different cardio exercises such as running, cross-trainer, bike etc however for the purposes of explaining this method of training better i will use running as an example.

What is interval circuit training?
Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity (the intervals in interval training).

For example if you were to do 30seconds of walking followed by 30seconds of running and then repeat this would be classed as interval training. The same goes for 30seconds of running followed by 30seconds rest and repeat.

The the purposes of my examples i will refer to an intensity index. This is basically an indicator of the effort you need to use for each section of the interval circuit training.
A level 10 would be your maximum effort 100% effort meaning you could not physically do any more. A level 1 would be at the other end of the scale and is no effort at all, for example sitting down doing nothing would be a level 1. A level 5 would be half of your maximum effort and so on.

The intensity level is YOUR intensity level not your friends or workout buddy but yours.

Example interval training 1

Warm-up 5 minutes at a level 5

Run 30 seconds at a level 8

Walk 60 seconds at a level 3

Run 45 seconds at a level 8

Walk 90 seconds at a level 3

Run 60 seconds at a level 8

Walk 120 seconds at a level 3

Repeat for a total of 3 - 5 times.

This is a fast / slow method of interval training and is highly effective.

Example interval training 2

Warm-up 5 minutes at a level 5

Run 30 seconds at a level 8

Walk 30 seconds at a level 3

Run 30 seconds at a level 8

Walk 30 seconds at a level 3

Run 30 seconds at a level 8

Walk 30 seconds at a level 3

Run 30 seconds at a level 10

Walk 90 seconds at a level 3

You should get the picture no of how interval training works. Studies have shown it to be far better at burning that unwanted body fat then regular moderate intensity cardio training.

The above video shows an excellent method of using interval training by varying the intensity of your exercise. A 20 minute workout using this method is better then a 40minute run at a moderate intensity level. The best thing about this method is that you can use this method for all sorts of cardio exercises.

Download this article for free

Download (right click 'save as' to download)

Get Your FREE Muscle Building Success Kit

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

• How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
  
  
• The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
  
  
• Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.

INSTANT DOWNLOAD