If you’ve done everything you can to lose weight but need something more to kick up your efforts you might try interval training. Interval training consists of alternating sets of high intensity and low intensity cardio workout that has been shown to increase metabolism and fight fat. Read on
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Schedule your workouts around a 60 minute time period. . . This will give you a 5 minute warm up 30 minute interval routine 5 minute cool down and 20 minutes stretching.
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Warm up. It can not be emphasized enough how important a 5 minute warming is for interval training. Your muscles need a chance to warm up and prepare for the training.
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Start interval training with a 2 minute fast walk and 1 minute to run. Do this ten times in thirty minutes total. Do this for a week when the following week to change your workout to 1 minute fast walk and 1 minute to run. Continue week after week to add an extra minute to run part of the training.
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Cool. After a 30 minute interval training cool down with a quieter ride for 5 minutes. Spend the last 20 minutes of your workout stretching which is best done after exercise when muscles are warm.
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To lose weight with interval training do this workout at least three days per week and mix two extra days of weight-bearing exercise.