How to engage in effective interval training?

interval training, also known as high-intensity interval training (HIIT), is a highly effective method to boost your cardiovascular health, increase your metabolism, and burn more calories and fat both during and after your workout.

To engage in effective interval training, you should follow these steps:

Warm up: Start with a 5-10 minute warm-up of light cardio activities like jogging or jumping jacks to prepare your body for the intense workout ahead.

High intensity: After warming up, engage in an exercise at a high intensity for a short period, usually between 30 seconds to a minute. This could be sprinting, jumping rope, burpees, or any other activity that gets your heart rate up.

Low intensity: Follow this with a low-intensity activity or rest for a similar period. This allows your heart rate to recover and prepares you for the next high-intensity interval.

Repeat: Continue alternating between high and low-intensity intervals for about 20-30 minutes.

Cool down: End your workout with a 5-minute cool down of light cardio and stretching.

According to a study published in the Journal of Obesity, interval training has been found to be particularly effective at reducing both abdominal and subcutaneous fat. Moreover, a 2017 study published in the British Journal of Sports Medicine found that HIIT workouts resulted in a 28.5% greater reduction in total absolute fat mass than other types of exercise.

Remember, it's essential to listen to your body during interval training. If you're new to this type of workout, start with shorter high-intensity periods and longer rest periods, and gradually increase the intensity as your fitness improves. Always consult with a healthcare professional or a certified fitness trainer before starting any new exercise regimen.