2 Interval Training Routines to Get Those Calories Burning

Jogging Intervals

If you’re looking to add to, or change up your usual fitness routine, Interval Training might be just the thing you’re looking for. Sometimes we get stuck in a rut; bored with the same workout day after day, or getting past a weight loss plateau that might seem impossible.

All hope is not lost! You may just need to try something new. Interval Training is a great way to rev up your workouts.

What is Interval Training?

It’s not as hard or complicated as you may think. It is simply alternating bursts of intense activity with intervals of lighter activity. There are unlimited variations out there that you can incorporate into your workouts depending on your exercise level, space and time. Here are a couple examples…

Jogging Interval Training

  • 2:00 light jog
  • :30 sprint
  • :30 walk
  • 1:00 light jog
  • :30 sprint
  • :30 walk
  • 1:00 light jog
  • :30 sprint
  • 1:00 light jog
  • :30 sprint

Repeat this interval until your run is over.

Here’s a 7-minute workout. Do each exercise at high intensity for 30 seconds, followed by a 10 second rest. Repeat circuit up to 3 times.

Strength Interval Training

  • :30 jumping jacks
  • :10 rest
  • :30 wall sit
  • :10 rest
  • :30 push-ups
  • :10 rest
  • :30 crunches
  • :10 rest
  • :30 squats
  • :10 rest
  • :30 tricep dips
  • :10 rest
  • :30 plank
  • :10 rest
  • :30 high knees
  • :10 rest
  • :30 lunges
  • :10 rest
  • :30 side plank
  • :10 rest
  • :30 other side plank
  • :10 rest

Again, these are just two examples. There are many variations out there, just do a little research and you will find a routine that works for you. You can even modify them and make them doable inside the cab of your truck.

4 Benefits of Interval Training

What can interval training do for you? Whether you are new to an exercise routine or an expert, interval training can benefit you.

  1. You’ll burn more calories. The harder you exercise, the more calories you will burn just by increasing the intensity for minutes at a time.
  2. You’ll improve your aerobic capacity. As your cardiovascular health improves you will be able to exercise for longer and with more intensity. 
  3. You won’t get bored easily. Turning up the intensity in short bursts adds variety to your workouts, along with mixing up the moves you do. 
  4. You don’t need expensive special equipment. Most interval training is done using simple equipment like a jump rope or using just your body weight.

As with any new physical activity, be sure to consult your physician before beginning, especially if you are on any medications or have any health issues and start out slow, don’t overdo it!

Keep the shiny side up, the rubber side down and make healthy choices! 


This entry was posted in Exercising and tagged , , by CJ Moore. Bookmark the permalink.

About CJ Moore

Three years ago my husband and I packed our belongings into a storage unit in Las Vegas, NV and traded our normal, predictable life for a life of unpredictability and long hours as over the road truck drivers. We have been working and living in our big truck 24/7, on the open road, ever since. After working in this industry for some time now, I realized health and fitness awareness were being placed on the back burner. I experienced this first hand in my own life within a few months of living on the road when my poor eating choices, lack of exercise, loss of sleep and sheer exhaustion began to affect my health. It was then that I decided to make some positive changes and now I’m excited to share my experiences, tips and passion for health and fitness with other truckers on a quest to live healthy lives out on the road.