The 6 Best Interval Training Workouts for Cardiovascular Health

Are you looking to improve your cardiovascular health? If so, interval training could be just what you need. Interval training involves alternating between high-intensity and low-intensity exercise periods, offering numerous health benefits. This type of training is particularly effective in improving cardiovascular fitness and can be easily modified to suit any fitness level. Here, we'll explore the six best interval training workouts for cardiovascular health.

The benefits of interval training

Before we dive into the workouts, let's talk about why interval training is so beneficial. It's been shown to:

• Improve cardiovascular fitness
• Boost endurance
• Burn more calories than traditional steady-state cardio
• Increase metabolic rate post-exercise
• Improve insulin sensitivity

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a popular form of interval training. It usually involves short bursts of intense exercise followed by a short period of rest or low-intensity exercise. This cycle is repeated several times.

Workout example:

1. Warm-up for 5-10 minutes
2. Sprint for 30 seconds
3. Walk for 60 seconds
4. Repeat 8-10 times
5. Cool-down for 5-10 minutes

Low Intensity Interval Training (LIIT)

As the name suggests, Low Intensity Interval Training (LIIT) is a less intense version of HIIT. It's perfect for beginners or anyone who prefers a lower-intensity workout.

Workout example:

1. Warm-up for 5-10 minutes
2. Do a steady-state cardio exercise (like walking or cycling) for 3 minutes
3. Do a higher-intensity exercise (like jogging) for 1 minute
4. Repeat 10 times
5. Cool-down for 5-10 minutes

Tabata

Tabata is another form of HIIT, but with a specific structure: 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 4 minutes in total.

Workout example:

1. Warm-up for 5-10 minutes
2. Do a high-intensity exercise (like burpees or jumping jacks) for 20 seconds
3. Rest for 10 seconds
4. Repeat 8 times
5. Cool-down for 5-10 minutes

Circuit training

Circuit training involves going through a series of exercises (the 'circuit') with minimal rest in between. Each 'circuit' is then repeated a certain number of times.

Workout example:

1. Warm-up for 5-10 minutes
2. Do each of the following exercises for 1 minute with 30 seconds of rest in between:

• Jumping jacks
• Push-ups
• Squats
• High knees

3. Repeat the circuit 3 times
4. Cool-down for 5-10 minutes

Fartlek training

Fartlek training is a form of interval training that blends continuous training with interval training. It's more flexible than traditional interval training as it doesn't follow a strict structure.

Workout example:

1. Warm-up for 5-10 minutes
2. Run at a moderate pace for 5 minutes
3. Sprint for 30 seconds
4. Jog for 2 minutes
5. Repeat with different exercises and times as desired
6. Cool-down for 5-10 minutes

EMOM (Every Minute On the Minute)

In EMOM workouts, you start a new exercise at the beginning of each minute, rest for the remainder of the minute, and then start a new exercise as the next minute begins.

Workout example:

1. Warm-up for 5-10 minutes
2. At the start of each minute, do a specific number of reps of an exercise (like 15 squats or 10 push-ups)
3. Rest for the remainder of the minute
4. Repeat with a new exercise at the start of the next minute
5. Continue for 10-20 minutes
6. Cool-down for 5-10 minutes

Remember to always consult with a healthcare professional before starting any new exercise program.