This article originally appeared on Shape. Here, after each burst of hard work, you'll recover for the same amount of time. During the work periods, you should have a rate of perceived exertion RPE of 8 to 10, followed by 30 seconds of active recovery. How to do it: Add these interval training plans to your gym routine once a week to burn more calories , build more fitness, and get out of the gym faster.
Start with these three interval training plans. Add these interval training plans to your gym routine once a week to burn more calories , build more fitness, and get out of the gym faster. How to do it: It increases your muscle power, which helps you push harder and makes your non-interval training workouts feel easier so you can challenge yourself and burn even more calories. Find more stories like this on diets, fitness, healthy eating and recipes at Shape. See more fitness training tips or find an exercise class near you. This article originally appeared on Shape. Cardio Blaster This is one of the best interval training workouts you can do to improve fitness. Run, bike, or row: One of the many great things about intervals is that there's no single hard-and-fast rule. Run, bike, or row for 30 seconds at a nearly all-out effort. Build and taper the workout like this: It burns lots of calories in a short amount of time. Here, after each burst of hard work, you'll recover for the same amount of time. Different lengths of work and recovery bring different benefits—and they're all good. This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health. During the work periods, you should have a rate of perceived exertion RPE of 8 to 10, followed by 30 seconds of active recovery. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery period—increases fitness and burns more calories over a short period of time than steady-state cardio you know: Cardio-Sprint Pyramid This adds sprint interval training for a fast and fun workout. Speedplay Sprinting is great for tightening and toning your legs, glutes, and core. So how do you get the most out of interval training, and how long should each push and recovery be? Warm up for 15 minutes. Warm up for 15 minutes, adding a few second bursts at the end to prepare for the workout. Jason Karp, PhD is an exercise physiologist, a nationally-recognized running coach and founder of Dr. Less time in the gym doesn't mean you have to sacrifice fitness if you know this secret: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints. Finish with a minute cooldown.
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