interval training for good health.

Why it’s a winner: Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace. How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for 2 to 4 minutes. How long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing. Repeat the intervals throughout your workout.

Interval training is built upon alternating short, high-intensity bursts of speed with slower, recovery phases throughout a single workout. Interval workouts can be highly sophisticated and structured training that is designed for an athlete based on their sport, event, and current level of conditioning.

Whoever said “slow and steady wins the race” didn’t have a full-time job, a slowing metabolism, and an endless to-do list. When it comes to staying in shape on a tight schedule, there’s probably no better solution than interval training.

Below, we’ve rounded up more ways you can get the most out of HIIT with tips from three NYC-based trainers. Bonus: Each trainer also provided a quick (but intense) HIIT circuit. Get ready to find your new favorite workout.

interval training
interval training

Stair Running

 Stair Running provides an excellent for interval training without much time or equipment (all you need is a set of stairs). The cardiovascular benefits are similar to running. Stairs are a great way to build your health.

are making a comeback. This simple but strengthening exercise quickly works your whole body, especially your cardiovascular system.3 Start by standing tall, then squat down and place your hands on the floor in front of you. Quickly kick your feet back to a push-up position. While here, perform a push-up if you want a really tough exercise. You can also just jump your feet back to start position, jump high in the air, and repeat.

Don’t skip your warmup

Because you’ll be racing through moves, it’s important that your body is primed for action. Warm up all your major joints (neck, shoulders, wrists, hips, legs, and ankles) with circular movements, Tamir says. Then move on to jumping jacks or a light jog in place or on a treadmill.

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