By Sam Cortes, Communications Coordinator
What is interval training?

Interval training manipulates the intensity and duration of the work intervals and length of the rest periods to create the desired training responses. Interval workouts comprise several short, alternating periods of both higher and lower intensity exercises. 

How does interval training work?

During the periods of activity, interval training works on the aerobic and anaerobic systems, depending on the duration and intensity of the intervals. The anaerobic system is involved during the short bursts of activity, while the aerobic system comes into play as the duration of the interval increases. 

Is interval training for me?

The beauty of this training method is that it can be applied to all levels of fitness training: beginners, intermediate exercisers, and well-conditioned athletes.

Incorporating interval workouts regularly can lead to many benefits:

  • It enhances the cardiovascular, respiratory, and muscular system.
  • It can help reduce injuries associated with long-term, repetitive exercises.
  • It allows you to gradually build up your fitness level.
  • Interval workouts are time-efficient and effective.
  • Ultimately, it helps you improve your fitness, athletic performance, and overall well-being. 
What does an interval workout look like?

An interval workout can combine cardio and strength exercises, depending on the fitness goal. The work and rest intervals can range from 30 seconds to two minutes. The recommended training intensity for beginners and intermediate exercisers is between 65% to 85% heart rate reserve, while more advanced and well-conditioned athletes typically aim for 85% to 100% heart rate reserve. 

What are some types of interval training exercises?

There is a wide rage of exercises that can be performed during an interval workout. The following are some examples:




Speed training 


Agility drills


Plyometric exercises

For more on plyometrics, check out this blog.


Strength exercises


Balance exercises


What are some safety guidelines to consider when performing interval training?

Although interval training is a great method to exercise, it is important to keep in mind the following recommendations:

  • Perform a proper warm-up and cool-down.
  • Familiarize yourself with your resting and maximal heart rate.
  • Increase the intensity of the workout slowly as your fitness level improves.
  • Be mindful of any joint or muscle pain to reduce the likelihood of injury. 

Interval training is an effective and fun method that you can utilize to improve your fitness level and overall well-being.

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