2. It once was assumed the longer or
more you exercised the more fit
you would become.
Science has since proved
otherwise. Good News for those on
3. What is Interval Training?
Interval training is repeating alternating high
intensity workouts with short recoveries.
Simply put, interval training is a workout
rotation between 2 or more intensities
4. Degrees of Intensities
There are multiple reasons to use interval training:
• If you are just beginning exercise and want to
workup your endurance, you may start with a
lower intensity training of a walk/jog
• If you are training for a marathon but are
beginning to feel the “wear and tear” on your
body, you may integrate interval training to
increase speed and endurance while at the same
time saving yourself from overtraining.
5. Degrees of Intensities
• If you are an athlete looking to improve your
speed and endurance to excel at your sport, it
is common to practice at high intensity levels
to cut down on body fat as well as increase
• If your goal is to solely lose weight and live
healthier, interval training will do just that.
• HIIT or High Intensity Interval Training is a cardio
routine designed to increase performance.
• Takes less time than traditional cardio training.
• Creates the muscles ability to burn more fat.
• Seasoned and professional athletes have used
interval training since the early 1900s to
effectively improve performance.
• Studies have shown by including interval
training into a consistent workout routine will
advance the performance of an already
• Variations in the interval length and interval
intensity and the extent of the resting period
can be personalized to become sport specific.
• A Pole Vaulter vault higher
• A Basketball player need fewer rests,
rebounder high, and shoot more accurately
• An 800 runner extend his kick at the end of a
• A Football player catch an opposing receiver
10. Time Crunch
• A typical interval training session lasts ½ the
time as a traditional cardio workout.
• During a HIIT session, resting periods are often
twice as long as the high intensity portion of
• Because the intensity level is so high, recovery
is so important.
11. Even though less time is spent training, HIIT is
shown to burn fat more effectively by increasing
metabolic rate for 24 hours after the workout.
• advance speed and endurance
• avoid injury of over-training
• maximize oxygen consumption
• improve cardiovascular health
• reduce body fat percentage
13. Secondary Benefits
• Builds Confidence!
• A confident individual does not limit
themselves to success.
• Additional success will follow.
14. Not for Everyone
• HIIT is not for everyone
• Yes, it is effective, BUT, you have to mentally
• Interval training is not for the weak.
• It is for the determined. It is for the
• It is for those who do not quit until they
have achieved what they started out for.
16. For a FREE High Intensity
Interval Training E-Book