I have just started to integrate interval training into my fitness plan although I have been an athlete all of my life. My current fitness coach, Holly Rigsby, has really shown me the benefits of short burst resistance training combined with interval training. I have already seen amazing results in a short amount of time.

True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath. Typically this takes place in no more than 10-15 minutes.

I just finished an interval training set which consisted of:

2 minutes of warmup – moving side to side
1 minute of jumping squats at a high intensity
1 minute if recovery movement – moving side to side
1 minute of high knees (running in place but make sure my knees hit my palms at waist level)
1 minute of recovery movement – moving side to side
1 minute of jump rope at a high intensity

Repeat this 1 minute set again, cool down for 3 minutes for a total of a 15 minute workout. It’s also great to change your interval workouts so your body doesn’t plateau. This type of intensity is known for jump starting your metabolism. Here are a few interval training exercises that I alternate with on a daily basis:

Interval Training Options

Jumping Jacks
Jumping Squats
Jump Rope
Sprints – need to go outside for this one
Mountain Climbers
High Knees
Bottom Kickers – running in place but your feet kick your bottom

Even if you don’t have 15 minutes, there is a 4 minute interval that will bring you results due to the intensity called Tabatas. Here is a video of my fitness coach, showing you how to properly get results:

- You will alternate between 20 secs of work and 10 secs of rest
- You will perform this 30 sec interval 8x for 4 total minutes

Holly chose to alternate between DB swings and Mountain Climbers…working at an intensity that matches her fitness level.

Naomi Trower AKA
FatLossMama
Quick Mom Workouts