Three Interval Training Workouts for Beginners

Today we have a guest post by one of our favorite fitness experts and coaches - Yuri Elkaim! In this post, he gives you three simple workouts that will help you burn fat quickly and get in shape - and they only take between 20 and 30 minutes to do.

Three Interval Training Workouts for Beginners:

Today, I’d like to give you 3 interval training workouts for beginners.  You can choose to do these on the treadmill or outdoors – it really doesn’t matter.  These running workouts will help you run longer, get in better shape, and burn more calories - even after you're finished with your workout.

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These cardio workouts involve interval training which means that you have a bout of higher intensity (i.e. running) followed by a bout of lower intensity (i.e. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with "recovery" intervals.

So let's get to it.

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (i.e. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.

These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run - and in the progress you make towards your fitness and weight loss goals.

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ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting his website. Just click here to learn more about the best running workouts to get you fitter and running faster than ever before!
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