Is Interval Training Dead? By Kate Vidulich
It’s no secret long, cardio workouts are a proven waste of time when you’re looking for fast fat loss results.
The 21st century solution…?
Interval training. Research shows this is a winner for fat loss. Trainees worldwide are pumped up, and rocking interval training workouts.
So what is interval training? Let’s do a quick refresher.
Traditional interval training is considered a short burst of cardio (sprinting) on a bike, treadmill, elliptical for a given time period, followed by a short recovery period. The ratio of work to rest can be altered depending on your fitness level. Repeat the intervals for up to 20 minutes, and boom, you’re done.
If you’ve ever done real interval training, you know it’s harder than it looks. And honestly, while it’s awesome fat loss – you have to admit – it’s boring.
You know the drill. And here we go again… “30s sprint, 30s recovery”… Repeating that for 10 rounds takes boredom to a whole new level.
You have to be in the zone, use all your willpower and force yourself to push it to the limit. It’s tough.
Is traditional Interval Training dead?
Well, not officially. There’s absolutely no doubt it still works. Just look at the amazing research studies that prove its effectiveness over and over. So of course, it’s still an effective way to accelerate your fat loss results.
But the thing is, you need access to gym equipment to perform traditional interval training. I live in New York City so I need gym access to do these intervals. There’s certainly no space for a treadmill or bike in my apartment…
What if you could take the time saving, fat loss benefits of interval training, but add a ton of fun to it?
Imagine being able to train your entire body in one fat burning circuit that leaves you feeling pumped, invigorated and totally awesome.
This is exactly what happens when you combine traditional interval training with Accelerators…
You get an awesome fat burning workout – that will rock your world!
What are Interval Accelerators?
Sure, you might be thinking, “Hey, this looks just like interval training.”
The idea behind Interval Accelerators is that you’re taking those similar timed work periods (aka sprint intervals), but replacing the cardio exercise with a combination of demanding bodyweight, KB exercises, and calisthenics to train your entire body.
You can alter the work to rest ratio of the intervals, depending on your fitness and the desired metabolic effect.
Like traditional interval training, it’s best to use these circuits at the end of your workout, so you don’t negatively impact your strength workout. You can also use these Interval Accelerators for off-day conditioning. Just add another round or two, depending on your fitness level and time constraints.
Ready to rock this?
Of course you are. Let’s go!
Interval Accelerator 10: Sure Beats Spinning
From the NEW 8 minute Interval Accelerators Manual
First, choose your level. I recommend intermediate or advanced, for those of you cool cats who have been doing Accelerators for at least a month.
Beginner: Work 30 seconds – Rest 30 seconds
Intermediate: Work 40 seconds – Rest 20 seconds
Advanced: Work 45 seconds – Rest 15 seconds
Elite: Work 50 seconds – Rest 10 seconds
Do as many good reps as possible for each exercise for specified work period with excellent form. At the end of the circuit, rest for 30-45 seconds and repeat for 1-2 more rounds.
A) KB swing
B) Push Ups
C) Pull Up/Inverted rows
D) Bulgarian Split Squat (split time between legs)
E) Jumping Jacks
F) Spiderman Climbs
G) Shuttle Sprints (10ft out and back)
That’s just one way to combine intervals and Accelerators.
Enjoy this new Interval Accelerator workout, and let me know how it goes.
You can boost the intensity without killing any one muscle group, allowing you to burn more calories faster with total body movements.
Metabolic workouts, just like this one, train your entire body so you skyrocket the afterburn effect to significantly higher levels than boring cardio. You burn more calories after your workout while you chill out and do fun things (like drinking coffee).
Trading your time for fast, sexy results is old-school thinking. Now you can have a blast and eliminate workout boredom forever.
Kate Vidulich, BSc, ACSM, CTT
Certified Master Turbulence Trainer