Skip to content

FREE Shipping (US only) on all orders of $50 or more | Contact us at or call us +1 (702) 500-1498

Guide to Interval Training For Beginners

Are you a beginner who’s ready to switch things up in your workout? Do you want to burn more calories without having to go to the gym for longer periods? Consider aerobic interval training, also known as high-intensity interval training (HIIT).

Interval training is entirely free. It's also capable of rescuing you from hours of mindless treadmill monotony.

Interval and Aerobic Training

Interval training

What is interval training? It is a type of workout that consists of a sequence of low-to high-intensity sessions separated by rest or recovery intervals. The high-intensity intervals are often anaerobic, whereas the recovery periods comprise lower-intensity activities.

If you walk for fitness and are in good form, for example, you could mix in short bursts of jogging with your daily brisk walks. If you're not in great shape, alternate between slow and quick walking. 

If you're strolling outside, you may walk faster between particular mailboxes, trees, or other landmarks.

Aerobic Interval Training

What is aerobic interval training? It is a simple way to increase calorie expenditure during a workout and boost weight loss efforts without adding to your workout duration.

In aerobic interval training, you alternate between moderate-to high-intensity exercise work intervals and a rest interval. You're working at less than 85% of your maximal heart rate. During the rest phase, aim for a recovery effort that takes your heart rate down to 100 to 110 bpm.

a group of women doing workout

The Benefits of Interval Training

Who can benefit from interval training? Interval training is beneficial for most people who want to enhance their cardiovascular health and lose weight. Most people with a restricted amount of time to exercise will benefit from this training.

Not everyone is a good fit for interval training. If you have a chronic health problem or haven't been exercising frequently, talk to your doctor before starting any form of interval training. It may, however, be suitable for people who are older, less active, or fat.

  • You'll burn more calories as a result. Even if you only increase intensity for a few minutes at a time, the more calories you burn, the more aggressively you exercise.
  • Your aerobic capacity will improve. You'll be able to exercise for longer periods or with more intensity as your cardiovascular fitness increases.
  • Improving your cardiovascular fitness can also help you avoid heart disease, hypertension, and diabetes.
  • You'll be able to avoid boredom. Adding variety to your workout routine can be as simple as increasing your intensity in short intervals.
  • You don't need any extra equipment to achieve this. Intervals can be done while walking, jogging, riding, or swimming. Body-weight exercises, such as lunges, squats, and jumping jacks, can also be included in interval training.

Interval Training For Beginners

This interval training for beginners can help you become fitter and faster, although the word "intensity" can be scary for newbies. You can incorporate a variety of interval training routines into your workout. 

Because HIIT is particularly challenging and requires a high level of intensity, aim to do these workouts two to three times a week on non-consecutive days. These stages should last anywhere from 20 to 60 seconds, and you should be unable to speak in full sentences during them.

At first, take it slowly. Keep your high-intensity intervals to one or two per workout. If you think you're moving too fast, slow down. Change up the pace as your stamina grows. 

a pair of girls smiling while exercising

Jumping Rope

With a jump rope, you can easily and inexpensively include high-intensity interval training into your workout program. When done correctly, jumping rope can help with cardiovascular fitness, balance, agility, and strength. Do a minute or two of single hops to feel the burn while burning calories.

Running Up The Stairs

Running the stairs is a great interval workout that takes very little time and requires no equipment. Running has a comparable effect on the heart and circulatory system. Stairs are a great way to improve sprint speed.


Burpees are becoming more popular again. Begin by standing tall, then squatting and placing your hands on the floor in front of you. As fast as possible, kick your feet back into a push-up position. If you want a truly rigorous workout, do a push-up while you're here. Simply put your feet back in the beginning position, jump high in the air, and repeat.

Shuttle Races

Athletes in stop-and-go sports, including soccer, hockey, basketball, and tennis, frequently employ shuttle sprints as a form of agility and speed practice.

To execute shuttle sprints, set up two markers about 25 yards apart. Sprinting from one marker to the other and returning is one repetition. At the same time, try to execute ten sprints. Shuttle sprints can be done in any direction, including forward, backward, and side-to-side.


You'll almost certainly do some high-intensity spin intervals if you attend a spin class. The workout will fly by if you mix the bike with some additional bodyweight exercises.

Riding a stationary or spinning cycle provides a low-impact, high-intensity cardiovascular workout while simultaneously increasing strength and endurance. This is one of the most popular types of indoor exercise.

Dumbbell Squats with a Squat to Press

An easy technique to boost the intensity of an activity is to use weights. This is a full-body exercise combining a dumbbell squat and an overhead press that strengthens your arms, shoulders, core, quadriceps, and glutes.

Seven Push-Ups

Push-ups are a simple total-body exercise that builds upper-body and core strength without requiring any equipment. This strengthens muscles in the chest, shoulders, triceps, back, abs, and hips.

Walking Lunge with Weights

Walking lunges are a great way to improve your endurance, strength, and balance. This exercise will be beneficial to almost every sort of athlete. If completing a walking lunge with a weight overhead feels unnatural, start with a broomstick or an empty barbell until you're more comfortable with the technique.

Abdominal V-Sit Exercise

Before you call it a day, do a minute or two of ab work. The v-sit is a difficult core exercise that targets the rectus abdominis as well as the external and internal obliques. This exercise also strengthens the hip flexors.

Key Takeaway

Interval running is a simple and effective way to improve your cardiovascular health as well as your aerobic and anaerobic fitness. In general, interval exercises take less time overall than regular distance running. It allows for higher intensities during the session.

Depending on your personal goals, you can change your intervals to target different energy systems in your body. The most important thing to remember, especially if you are new to running, is to start carefully and gradually integrate interval training.

I hope this article about interval training for beginners helps you as you start your workout plan. Have a well-balanced diet and always follow health and safety protocols. Enjoy!

Back to blog