How to do interval training

A sportsman jogging on bright day

Interval workouts are a hot topic in the fitness world, but what are they? Is high-intensity interval training for you?

Aerobic interval training combines short, high-intensity exercise with periods of rest or lower-intensity exercise. It is a popular and effective way to improve endurance, speed, and overall fitness and aerobic system, and it can be done with a variety of activities, such as running, cycling, swimming, and more.

Choose an activity

First, choose an activity that you enjoy, and that is appropriate for your fitness level. This could be interval running, cycling, swimming, or any other activity that you like.

Speed play is a type of interval training that involves alternating periods of high-intensity exercise with periods of lower-intensity exercise. The goal of speed play is to improve your speed and endurance by challenging your body to work at different intensities.

Determine your intervals

Next, decide on the length and intensity of your intervals. This will depend on your fitness level and goals, but a common format is to do 30 seconds of high-intensity exercise followed by 30 seconds of rest, repeating this pattern for a set amount of time. You can adjust the length and intensity of your intervals based on your needs and goals.

Warm up

Before starting your interval training program, be sure to warm up properly to prepare your body for the intensity of the workout. A 5-10 minute warm-up can help to increase your heart rate and get your muscles ready for the workout.

Start your intervals

When you’re ready to start your intervals, begin with a high-intensity exercise period, followed by a rest period. Repeat this pattern for the desired number of intervals.

Cool down

After completing your intervals, cool down properly to help your body recover and return to a resting state. A 5-10 minute cool-down can help to reduce muscle soreness and prevent injury.


With a little practice, interval training can be a fun and effective way to improve your endurance and overall fitness. Remember to warm up and cool down properly, and adjust the intensity and length of your intervals based on your fitness level and goals.

As a general rule, it is recommended to do interval training 2-3 times per week, with at least one day of rest in between sessions.


What are some examples of high-intensity exercises for interval training?

Some examples of high-intensity exercises for interval training include sprinting, jumping jacks, mountain climbers, burpees, and squat jumps. These exercises are designed to increase your heart rate and work your muscles at a higher intensity. You can choose one or a combination of these exercises to create your interval training workouts.

I want to start interval running, but I’m used to moderate aerobic exercise

Keep in mind that interval running can be physically demanding because it requires all-out effort. It’s important to listen to your body and pace yourself accordingly. If you are new to interval training or are returning to exercise after a break, it may be helpful to start with shorter intervals and gradually increase the length and intensity as you become more comfortable with the workout. It’s also a good idea to consult with a healthcare professional before starting any new exercise program.

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