Workout Smarter Part 1| Interval Training


How is everyone’s health and fitness resolutions going? Still going to the gym? Still eating healthily? I know I’ve slipped up a couple of times, but the trick is to not let it get you down! Success comes from getting straight back up when you fall down! Do not let one bad day become a bad week, then that bad week become a month…. get back to it!

From what I have gathered through talking to friends and through you lovely blogging ladies, changing your diet is the easiest task when it comes to changing your attitude to health. I have been in awe of many of your gorgeous healthy dinners on Instagram and Twitter. It seems to be the exercise that people struggle with, and as I personally love to workout I thought I would share some tips with you on how I have found the motivation to go from Couch Potato to Mad Runner!

To be fit, healthy and toned you need to balance a healthy diet with regular exercise. Now for many of you especially my fellow bloggers finding the time to workout if difficult… What with full time jobs, blogs to manage and write, friends and family to see and time to sleep… Where you you squeeze in a workout?

The trick is to workout smartly! You can do a half an hour workout 5 times a week and still see results quickly, you just need to make the most of the little time you have! This is where Interval Training comes in! Yes it is harder than traditional hour long cardio workouts but if you want to spend less time to get the results you need then this may be your answer!

What is Interval Training and How does it work?

Interval Training involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. It burns more calories than traditional cardio exercise because it involves you working to your maximum effort. Overall an Interval Training session consists of a warm up followed by 6 to 10 repetitions if high intensity exercise, separated by medium to low intensity exercise, ending with a cool down and stretching.

The benefits to Interval Training

  • It burns more calories, both during and after your workout as it takes your body longer to recover.

  • It increases your metabolism so you improve your overall fat-burning potential.

  • Improves your overall fitness and athletic capacity and condition

  • It works both your anaerobic and aerobic energy systems.

  • It limits muscle lost that occurs during weight loss compare to traditional steady-state cardio exercise

The biggest advantage to Interval Training is that you can adapt it to your fitness level! You can alter the number of repetitions you do in a routine, you can change the length of your recovery periods etc. You can also do it in a variety of different ways; running, cycling, rowing or on the cross trainer.

Prior to the last two weeks I had not done much Interval training but since I have been doing it I have noticed a big increase in my fitness levels and running performance. More importantly I have been enjoying my workouts more! I hate the treadmill but as it is dark when I finish work I can’t get out on the fells to run so I don’t have much choice. I used to run at the same pace for about 45 minutes and be bored out of my mind, but since I have started Interval Training the time goes a lot quicker even though I am pushing myself harder than ever before!

I have been using the Tone It Up interval routines this past few weeks, you can see them above. But have also includes some others for you to try.

Have you ever tried Interval Training before? Do you enjoy it, and did you see any results? Let me know if you give this ago!


  1. Shen

    I did my first lot of interval training yesterday in ages and I felt so much better. I hate the treadmill with a passion, i agree with you it's so boring so interval training works for me cos rather than focusing on the the fact I still have 29 minutes 30 seconds left you are like right I've got 4 and half minutes of warm up left, then 2 minutes of slow, 2 minutes of all out. It is so much better. Back to classes tonight but I'll do some more interval training thursday night probs.xx


  2. Natalie

    I love checking out your fitness related posts πŸ™‚ I much prefer interval training too – it's the only way that I can get through a treadmill session!! Like you, I love keeping track of my exercise experiences on my blog, especially at this time of year when everyone is trying to get motivated!! πŸ™‚ N


  3. Jayne Becca

    I did the Crush Cardio on Saturday & loved it! 3 personal bests! I was super pleased – I found it easy to do outside too, just set my Nike+ to speak every 1 min & I had the intervals written on the back of my phone! I'm feeling at lot stronger – love it πŸ™‚


  4. Cat0805

    That is exactly how I feel! Because you are cutting it up into smaller parts the workout goes so much quicker, as you are counting down single minute blocks at some times. Good luck with the rest of the week πŸ˜€


  5. Cat0805

    I love the Cardio Crush too! It is a long hard workout but feel short and I feel AMAZING afterwards! That's a clever idea for the Nike Ap, I hadn't figured out how I would do intervals outside but now I know :DCongrats on you PB's! You are really inspiring πŸ˜€


  6. KayleyA

    I always try to do intervals if I'm one treadmill. For some reason I just can't tuna long time consistently on a treadmill but can outside. There are loads of apps which tell you when to run and when to walk, they're good for a quick gym sesh at lunch time, I'm using Interval Run at the moment. πŸ™‚


  7. Jamie Gibbs

    I love this! I've not done interval training but I can see this working very well with my zombie fitness programme:5 minute walk – scouting for a new hideout30 second sprint – a sudden group of zoms tries to nom on your brain90 seconds recovery – cautious jogging to get out of the hot zonerepeat until all zombies are gone :)Needs a fair bit of tweaking, but I really like it :)JamieZombie Food 2 Zombie Fit


  8. Carrie

    I've been trying really hard to stick to my diet and my workout routine and so far, so good. Of course, there's the occasional temptation here and there, but so far, i'm doing good with controlling. Haha. This interval training sounds great! i'm not really educated with all these types of workouts — all i do is cardio, cardio, cardio — but this sounds promising! thanks for sharing!!!Enter my Feather Hair Extension Giveaway! πŸ™‚:)Carrie


  9. Cat0805

    Sounds like you are doing great! Well this is cardio but also helps build some muscle. You should throw in some strength training aswell and results will come very quickly! πŸ˜€


I always love to hear what you think, so why not leave a comment?

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.