Research shows that interval training — workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods — ...Shape.comFitnessWorkoutsTheUltimateIntervalTrainingWorkoutsforWhenYou'reSuperShortOnTimeTheUltimateIntervalTrainingWorkoutsforWhenYou'reSuperShortOnTimeIntervaltrainingismeanttobetoughbutquick,soyoucanworkharder(andsmarter)notlonger.Checkouttheseintervaltrainingworkoutroutinesforinspiration.ByJasonR.Karp,Ph.D.andColleenTraversUpdatedSeptember24,2020AdvertisementSaveFBTweetMorePinterestEmailSendTextMessagePrintkettlebellworkoutCloseupofunrecognizableathleticwomanhavingsportstrainingwithkettlebell.|Credit:skynesher/GettyImagesLesstimeinthegymdoesn'tmeanyouhavetosacrificefitnessifyouknowthissecret:intervaltraining.Researchshowsthatintervaltraining—workoutsinwhichyoualternateperiodsofhigh-intensityexercisewithlow-intensityrecoveryperiods—increasesfitnessandburnsmorecaloriesoverashortperiodoftimethansteady-statecardio(youknow:justdoingthesamethingforyourwholeworkouttime).Sohowdoyougetthemostoutofintervaltraining,andhowlongshouldeachpushandrecoverybe?Oneofthemanygreatthingsaboutintervaltrainingworkoutsisthatthere'snosinglehard-and-fastrule.Differentlengthsofworkandrecoverybringdifferentbenefits—andthey'reallgood.(ThereareevenHIITapps.)Theseintervaltrainingworkoutsandexerciseideascanhelpyougetstartedwithyourownintervaltrainingworkoutroutine.Justknowthis:Intervaltrainingis*tough*,soifyou'rejuststartingtoexercise,spendanywherefromfewweekstoamonthbuildingyourstaminawithcardioworkoutsbeforeaddingthemtoyourroutine.Onceyou'reready?Addtheseintervaltrainingworkoutsorexercisestoyourgymroutineonceaweektoburnmorecalories,boostyouroverallfitnesslevel,andgetinandoutofthegymfaster.That'sawin-win-win.IntervalTrainingWorkout#1:CardioBlasterThisisoneofthebestintervaltrainingworkoutsyoucandotoimprovefitness.Itgetsyourheartpumpingandburnslotsofcaloriesinashortamountoftime.Howtodoit:Warmupfor15minutes.Run,bike,orrowfor3minutesat90to95percentofyour