Below are two examples of interval-training programs that you can use in your workout program. These workouts can be used in any exercise modality like running, walking, elliptical trainer, bicycle, etc.
For this workout, you'll cycle through three levels of intensity during your work sets—very hard, moderate and somewhat hard.
Warm Up: 10 minutes—moderate intensity
30 Seconds Hard/30 Seconds Easy
60 Seconds Hard/60 Seconds Easy
90 Seconds Moderately Hard/90 Seconds Easy
Repeat the series four times, and then cool down for 10 minutes.
3 on 1 off Workout
This workout lasts about 22 minutes. It uses very short intervals with longer rest periods. Remember, if you decide to do this workout on a treadmill, you can adjust the speed AND incline to increase the intensity.
Warm Up: 5 minutes
3 Minutes Moderate Intensity
1 Minute Hard/High Intensity
Repeat three times, and then cool down for five minutes.
If you start to feel sick to your stomach, can't catch your breath, or feel faint, it's time to cool down and end your workout. These are signs that your body has had enough and can't handle any more. Trying to "work through" these feelings will slow your metabolism in your body's effort to survive. Any of these symptoms are a sure sign that you need to stop.
Stay in shape in a fitness class.