Interval training work-outs involve brief and strenuous bouts of exercise, effective in raising fitness levels. Foreverfit shares 5 favourites.

#1 Stationary bike workout

This workout involves performing 20 seconds of intense activity, followed by 10 seconds of a rest period, for a total of 8 cycles. Although the entire interval workout lasts only 4 minutes, it’s strenuous and fulfilling.

So, warm up on a stationary bike for around 5-10 minutes. Just make sure you have adequate resistance on the bicycle, so your legs don’t spin completely out of control.

Now, sprint hard for 20 seconds and then cycle very slowly for 10 seconds. Alternate between the fast paced and the slow paced activity for around 8 rounds (4 minutes). Then, finish with a 5-10 minute cool down at a tempo that is not too strenuous.

Interval Training- people biking in the gym.

#2 100m walk-back sprint

If you’re using a running track, pick a distance to sprint— 50m, 100m, or 200m, etc. Now, sprint your selected distance, and then walk back to the starting line to recover. Repeat this 4-10 times.

If you don’t have access to a running track, you can also use any street length or just pick two points in a park to sprint/walk between. The concept is to sprint to the end and then walk back to recover.

#3 Countdown jump rope workout

Choose a specific amount of time – say, 2 minutes; now, moving downwards from this time limit, gradually drop the amount of exercising required by 30 seconds on each subsequent set.

The rule of thumb for interval training is that the amount of time given for rest, should match the amount of time spent exercising, so it’s basically a 1:1 work-to-rest ratio, as outlined below:

Complete as many jump rope revolutions as you can for a period of 2 minutes.

Now, rest for 2 minutes

  • Complete as many jump rope revolutions as you can for a period of 1.5 minutes

Now, rest for 1.5 minutes.

  • Complete as many jump rope revolutions as you can for a period of 1 minute

Now, rest for 1 minute.

  • Complete as many jump rope revolutions as you can for a period of 30 seconds

Now, rest for 3 minutes.

  • Repeat 2 more times

Challenge yourself by seeing if you can match the number of skips you managed in the second round, to the number you did in the first.

interval training, fitness, sport, people, exercising and lifestyle concept - man skipping with jump rope outdoors

#4 Squat jump & glute bridge combination

Stand with your feet shoulder-width apart, arms bent in front of you with your hands at chest level. Bend your knees and lower yourself into a squat. Now, once you hit the bottom, jump up and reach high above you.

Then, return down to the squat position when you land, and repeat.

Complete 8 rounds and then rest for 60 seconds. Then, lie on your back with your knees bent and your feet flat on the floor. Engage your core and lift your hips up off the floor until you form a straight line from your knees to your shoulders.

Slowly return to the start and then repeat.

#5 Power squat & burpee combination

Begin in a standing position; put your hands on the ground and swiftly kick your feet back so that you’re in a push-up position (with your back straight).  Then, jump your legs forward so that they’re near your hands, and then jump up in the air. That counts as one burpee.

Do as many as you can in 30 seconds. Rest for 30 seconds.

Then, lower yourself into a wide squat, with both arms and legs bent and your elbows touching your knees. Keeping your body straight, lift your arms on either side of your head, with your elbows bent; then jump your feet apart, bending the knees, before jumping back. Repeat this as many times as possible in 30 seconds.