Intervals that really work! (6 week training plan)

Well one quick way is with intervals. Intervals have been around for many years but only recently they have become popular, I guess it’s because people are realising the huge benefits from interval training.

What’s the science?

Excess Post-Exercise Oxygen Consumption (EPOC) - also known as the ‘AfterBurn’ effect. When you train at high intensities, your body will burn calories to fuel your muscles, but after the workout is over the magic then happens. Your body has to restore its muscle glycogen, repair broken down muscle fibres, restore body temperature and pull the lactic acid from your muscles. All of these processes require a lot of calories, which come from your bodies fat cells. It is these ‘AfterBurn’ calories that will get you the beach body you’re after.

How do I do interval training?

Intervals can be done on a bike, rower or even running. Basically you want to push yourself as hard as you can for the given time, followed by an easy recover. Below we have designed 3 interval programs


Beginners Interval – Complete this interval 2x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets
One/ 45 seconds / 5:00 minutes / 3
Two / 45 seconds / 4:45 minutes /4
Three/ 45 seconds / 4:30 minutes/ 5
Four / 45 seconds / 4:15 minutes / 5
Five / 45 seconds /4:00 minutes / 6
Six /45 seconds /3:45 minutes / 6
Seven /45 seconds /3:30 minutes /7
Eight /45 seconds /3.15 minutes /7

Intermediate: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets
Nine/ 50 seconds/ 3:00 minutes/ 7
Ten / 50 seconds / 3:00 minutes / 7
Eleven/ 50 seconds / 2:45 minutes / 7
Twelve / 50 seconds / 2:45 minutes /8
Thirteen/ 50 seconds /2:30 minutes/ 8
Fourteen /50 seconds /2:30 minutes / 8
Fifteen /50 seconds /2:20 minutes / 8

Advanced: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval /Sets
Sixteen/ 60 seconds/ 2:15 minutes / 8
Seventeen/ 60 seconds / 2:00 minutes / 9
Eighteen /60 seconds / 2:00 minutes /10
Nineteen/ 60 seconds / 2:00 minutes /11
Twenty / 60 seconds /2:00 minutes /12

Make sure you have a good warm up before interval training.

A word of warning, Intervals are hard work but they give you some amazing RESULTS fast.

Stay Healthy

Krystie and Paul

Results Personal Training in Hampstead, North London specialises in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and a body of their dreams.

For your free rapid fat loss workout visit www.resultspersonaltrainers.co.uk

Results Personal Training