I’m a fan of interval training. It’s a way to get a lot of work done in a compressed amount of time. And the method works: Performing intervals will build cardiovascular capacity and help burn excess body fat.
But going back to last week’s post, I knew that I’d need to follow it up with some ideas that do not involve running longer distances. Not everyone is a runner, either by choice or from physical limitations. What I want to do here is give you some ideas for interval training that do not involve “running” workouts.
As a refresher, let’s talk about different forms of cardio. The type you see when someone plows ahead on some machine for 30-60 minutes at the same speed is called steady state cardio. The same is true of someone out for a run or on their bike who travels at pretty much the same pace the entire way.
Intervals involve an activity where you switch speeds from a slower, easy pace to progressively higher speeds, then drop back down to the original slower pace. Another version of this involves working at a high, intense speed (think sprint), then slowing way down to a recovery pace and doing that for multiple rounds. This is sometimes referred to as high-intensity interval training (HIIT).
The up-and-down nature of intervals tends to have greater fat-burning qualities than steady state. And you can generally get that benefit in a shorter amount of time with intervals than you can with steady state workouts. The latter has its place, but for most of us, interval training has more value.
So let’s get to it. I’ll break it down into inside and outside forms of interval training you can do.
If you have access to a gym, there is a good chance it has a variety of machines like treadmills, ellipticals, stationary bikes, stair climbers and rowing machines. Although I’d much rather get my work done outside, there is a benefit to having these tools at your disposal.
One of my favorite machines is the stairmill. One of my friends calls it the “stairway to hell,” and I know why. It’s not pleasant. But it can give you a great workout. And it is very interval-friendly. I’ll start out at an easy speed, and then every minute, go up one level for four minutes, then drop it back down to the speed where I started. Five founds of this and I can climb 1,000 feet in 20 minutes and burn a few hundred calories:
Minute 1: Speed level 8
Minute 2: 9
Minute 3: 10
Minute 4: 11
And than back down to 8 to start the next round.
Ellipticals have the same feature: a speed level, or in some cases, speed is measured in RPMs. In that case, the intervals would look like this:
Minute 1: 55 RPMs
Minute 2: 65 RPMs
Minute 3: 75 RPMs
Minute 4: 85-95 RPMs
And then back down to 55 to start the next round.
A similar path could be forged on an exercise bike using miles per hour as your guide. And so on. Do five rounds of this, and make sure that hardest interval (minute 4) is one in which you are really working hard. You need to be gassed when you take it back down to the slow interval on the next round.
You may have a couple of machines that are more conducive to sprint intervals. Two that I can think of are the spin bike and the rowing machine.
In this case, the goal is to work as hard as you can for a minute, then take a two-minute break before doing the next sprint. Do this for 6-10 rounds. It’s important to remember that your sprint pace is going to feel rough. You’ll need those rest breaks. And when you’re done, you’ll be trashed.
If you’re lucky enough to have a place where you can push a prowler sled, you can do sprints with those, too. Load the sled with a weight you could push at a walk pace fairly easily. Get behind it and sprint behind it as hard as you can. Do 6-10 rounds with a 1-2 minute break between sprints.
As with any form of cardio, I recommend doing your conditioning after you lift and not before.
If the idea of indoor exercise is a no-go for you, then you still have options. Probably not as many, and you may need to go back to running a bit. But the distances will be short, so it won’t be anything like longer steady state runs or cross-country style workouts.
Hills on the bike: Find a hill that has a moderately steep grade and is long enough that you can get a 30-60 second ride uphill. Ride as hard as you can up the hill, coast back downhill to recover. Repeat for 10 rounds.
Hills on foot: Find a moderately steep hill that is at least 50-100 yards to the top. From the bottom, run hard uphill, turn around, jog slowly back downhill. Repeat this for 10 rounds.
Wind sprints on foot: Depending on your fitness level, find a stretch of level ground anywhere from 50-100 yards. From a full stop, explode at full speed for the distance you choose. Walk back to the start line, and give yourself a 1-2 minute break between sprints. Do this for 6-10 rounds. Word of caution: I wouldn’t do wind sprints if you are just starting out in your exercise journey. The potential for injury is higher for an untrained person, and if that’s you, build up to sprints by doing other forms of conditioning first.
What I hope you get out of this is your toolbox for conditioning is fairly extensive, especially if you have access to the tools or the places that have the tools to get you there. Not every conditioning workout has to involve running for miles and miles. And if you use intervals and work hard, you’ll see results.
Coming up next week: We’ll take a look at one of the most important (and undervalued) part of training: Recovery.
See you then.