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Mar 2, 2011

Interval Training for Fat Loss Part 2

I got a good response from people regarding my Interval Training for Fat Loss post I did about a week ago.  When intervals are done correctly, it's amazing what it can do for fat loss.  Of course, your nutrition has to be in place.

I was asked three good questions about intervals and I decided to answer them here.  But, not before I put up another random picture because it's my blog and I can do whatever I want and I think it's cool to do stuff like that... oh look, a run-on sentence.

Question #1 - How long should I stick to an interval workout? 
Answer: Good question.

Question #2   Why did you answer my question with, "good question?"

OK, my bad.  Seriously... #1 Answer:
With my clients (and myself), I usually alternate between 2-3 different interval workouts for 4 weeks.  I then change up my interval workouts for another 4 weeks.  This will prevent boredom and help you getting results.  That's what is so great about interval training.  It is so easy to manipulate it by increasing/decreasing rest periods and interval periods, increasing how many intervals you do, etc., etc.

Question #2 (Seriously) - I don't have access to any cardio equipment (treadmill, elliptical, etc., etc.)... what can I do for intervals?
Answer: Great question... what I personally love to do is I complete my intervals outside.  If you have access to a hill that is 20-40 yards long, you can run hill sprints.  Start conservatively! Simply sprint up a hill and walk back down for recovery.  If you're a beginner, you might find just 3-4 sprints is enough and you can work your way up to doing more (as many as 20 if you have enough caffeine).
Hill Sprints are Awesome and Stuff
If the weather doesn't permit or you don't feel like going outside, you can do body movements inside.  Something like this:
Body squats (30 secs), rest 10 secs
Push-ups (30 secs), rest 10 secs
Jumping Lunges (30 secs), rest 10 secs
Burpees (30 secs), rest 10 secs
Plank (30 secs), rest 10 secs

Do the above circuit 3-6 times.  Remember, you can always adjust it according to your fitness level by increasing/decreasing the rest/exercise time, reducing/increasing the # of circuits, etc., etc.  Start conservative and train safe! 

Question # 3 - I like doing my intervals outside, but it's hard to have to look at my stopwatch when I'm doing sprints.  Any recommendations?  
Answer: Absolutely... I am probably one of the biggest fans of the gym boss.  The gym boss is an interval timer that has an alarm and a vibrating function for your intervals.  You can program just about any interval protocol.  It will beep/vibrate as you programmed it.  They are very affordable, around $20.  Their website is . You can also use interval apps on your phone if your phone has the capabilities.

100% Awesomeness... your workouts won't be the same

To your fitness success!


  1. run on sentences? how about interval sentences? (they are more effective than steady state run on)

  2. Like this?.... Intervals are <> good. Instead of ... "intervals are good and stuff". Ohhh, I get it now.