You’ve probably heard of interval training – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery period. This type of exercise increases fitness and burns more calories over a short period of time than doing the same thing for your entire workout. High-intensity exercise is activity performed at 8-10 RPE (rated perceived exertion) or 90-95% of your maximum heart rate.
You can achieve interval training using various mode (running, biking, rowing, stepper), but for this article, I want to discuss running sprint intervals. Before I start, it’s important to state that interval training is tough. If you are new to running, you should spend a few weeks building your stamina with cardio workouts before adding interval training to your routine.
Be sure to include a warm-up and a cool-down. To increase intensity, adding an incline is safer for your joints than running all out. Do 15-60 second sprints with 1-4 minute recoveries. The shorter the sprint, the shorter the recovery time between sprints. Start with at least four minutes total sprint time during a workout and no more than ten minutes. Perform sprint interval training once or twice a week with at least 48 hours between these workouts.
- 30 seconds sprint/90 seconds recover
- 30 seconds sprint/60 seconds recover
- 30 seconds sprint/30 seconds recover
- 30 seconds sprint/30 seconds recover, 1 minute sprint/1 minute recover, 2 minutes sprint/2 minutes recover, 4 minutes sprint/4 minutes recover, 2 minutes sprint/2 minutes recover, 1 minute sprint/1 minute recover, 30 seconds sprint/30 seconds recover