Everyone always asks me, "What's the best interval program
for fat burning?" And unfortunately, like with every other
type of workout style, there really is no "best" interval
program. But that's good news because it allows us to use
variety in our approach. (So perhaps the best interval
training method is simply the one that changes every 4
weeks.) One thing that is known, is that intense interval
training workouts result in more fat burning than slow
cardio training programs.
Interval recommendations have ranged from 15 seconds to 5
minutes (these are known as aerobic intervals). So let's
take a look at each interval recommendation and all those
in between.
1) 15 Second Intervals
The great thing about 15 second intervals is that you'll be
able to work at a very high rate (almost near your maximum
power output), as long as you get adequate recovery between
work intervals. The downside is that it is very difficult
to do 15 second intervals on machines, because it takes a
long time to "build up" and "bring down" the machine
settings to the correct speed.
If you decide to use these short, high-intensity intervals,
you should do so only if you already have an above average
level of fitness. Your rest interval should be at least 15
seconds long, and can be as long as 60 seconds. The longer
you rest, the harder you will be able to exercise in each
interval.
2) 20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the
Japanese scientist that published a study on this routine.
It is very demanding (obviously), and while some trainers
have suggested this is the best method for interval
training, I don't think there is any proof that you will
get better results.
Clearly, the pro's with this method (as well as the 15
second intervals) is that you'll get your workout done
faster (provided you do the same number of intervals as any
other workout). Again, it would be very difficult to
perform this type of interval training on a machine, due to
the time lag as you increase or decrease the settings. And
finally, these too should only be performed by above
average fitness levels.
3) 30 Second Intervals
The Turbulence Training workouts tend to use a lot of 30
second intervals. Beginners will rest up to 90 seconds
between intervals, while advanced fitness levels will rest
30-60 seconds. The longer (relative) rest allows you to
work harder in each successive interval (i.e. you'll almost
be able to match your performance in the first interval
with each following interval). Short rest intervals (as in
the Tabata protocol) will lead to a dramatic drop-off in
performance with each interval. You can easily do the
3-second intervals on any machine.
4) 45 Second Intervals
These intervals are proven for fat loss, in addition to
being effective for many team sports (such as hockey,
soccer, basketball, and rugby). I have used 45 second
intervals extensively in both areas of training. Not only
will these tax your muscles, they will also tax your will
to complete each interval (if done at the right intensity).
Use 45-90 seconds of recovery between intervals. Do 3-6
intervals per workout. Your fitness and fat loss will
skyrocket.
5) 60 second intervals
Similar to the 45 second intervals in benefits and
toughness. Use 60-120 seconds of recovery between each.
6) 120 second intervals
These are now officially aerobic intervals, and can be used
for both fat loss and improving aerobic capacity for sports
and running. A great way to achieve two fitness goals at
once. Exercise for 2 minutes and then recover for 2
minutes. Repeat 6 times. These workouts take longer
(obviously), but can have a role in changing your body and
improving your performance.
7) 5 minute intervals
Same strategy as with the two minute intervals. This really
increases your workout time, so these are only used with
serious endurance athletes.
Beginner vs. Advanced
If you are thinking that these intervals all sound "too
intense" for you, please don't worry. Interval training is
all relative. You don't have to sprint for your life in
each type of interval. Instead, just work at a slightly
harder than normal pace. By the end of the interval, you
should be getting tired, but you shouldn't be gasping for
air. Start conservatively and you will get the hang of it.
For example, if you regularly use level 5 on the stationary
bike for 30 minutes continuously, you might try doing a 1
minute interval at level 7. Try that for an interval
workout and let me know how it goes.
My favorite intervals for fat loss are between 30-60
seconds. These have been the staple intervals in my
Turbulence Training workouts since the first workout was
designed back in 2001. But again, I think you will get your
best fat loss results if you vary your interval training
workouts - just like you must vary your strength training
workouts.
Interval training cardio is the secret to fat burning
success.
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Visit http://www.TurbulenceTraining.com to learn about the
dark side of cardio. Men's Health expert Craig Ballantyne
shares his trademarked Turbulence Training home fat burning
workouts to help you burn fat without long, slow cardio
sessions or fancy equipment.
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