How To Do Intervals
How To Change up your Cardio for Faster Fat Loss
Forget traditional, long duration cardio….it’s the main culprit to stalled fat loss results!
Yep…the LONGER your Cardio Session, the more ineffective it becomes at burning fat ~ especially belly fat.
Not only do long bouts of cardio prevent you from achieving fast fat loss, these sessions actually slow your metabolism and cause your body to store more fat – not to mention significantly increase you appetite and set you up to overeat.
The solution …
Switch To Short Burst Intervals
The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.
What Are Intervals?
Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level – anywhere from a 7 to a 9 on a perceived rate of exertion scale) alternated with active recovery periods (“off”) where you slow down just long enough to catch your breath before you repeat this circuit again.
For Example as demonstrated in the Video:
30 Seconds of Jump Rope (30 sec “ON”)
30 seconds of Marching (30 sec “OFF”)
Repeat 10 times
Your Interval Training Session can last anywhere from 10-15 minutes.
The goal – and the effectiveness – is to challenge yourself so that by the end of 10-15 minutes – you have had one heck of a workout!
If you could easily go another 10-15 min, then you have not truly worked hard enough. Go back and change up the variables – choosing a different movement, increase the effort and intensity, decrease the rest period, etc.
The combinations and formats you could choose for your Interval Training Workout are about endless.
As seen in the video….No special equipment necessary – in fact, the more you USE your Body – the more effective your Fat Loss results!
Body weight intervals are more effective for you are using all the major muscles in your body. They are also great for when you are short on time or cannot leave the house and sure help if you are in need a quick burst of energy.
Studies -as well as countless testimonials of Cardio Queens – prove high intensity cardio workouts “Intervals” can provide all of the following fitness benefits:
* dramatically boost metabolism – both during AND after exercise
* faster rate of body fat-to-energy conversion
* preserves lean muscle (muscle is your metabolism – you do not what to lose this!)
* significant increase in aerobic capacity (Max VO2) = increased endurance and stamina
The Main Reason Why Busy Moms Love Intervals
**They are short!**
As busy women, we just do not have the TIME to spend an hour a day 6 to 7 days each and every week on the treadmill.
If you can get your cardio done in a matter of minutes AND feel an amazing amount of energy -YOU will KEEP Doing It – this is a realistic plan that lends to the ease of being consistent!
This helps you solve you “I just can’t stick to it” problem!
So once again…the answer is Yes you Can get more out of doing less….
Short Burst Resistance Training + Interval Training = the complete Fat Loss Solution – 15 minutes a workout!
Please Note:
Working Out Effectively Will Only Take You So Far
Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.
(i.e. What and How Much are you eating?)
If you are willing to make an effort to try something different but are hesitant…I really want you to think about the hours you spend each week exercising. Is this all the effort getting you results or getting nowhere.
By switching to a more effective workout style, imagine how you could take the time that was spent “exercising” on things that do give you a positive return, ways to better spend your time to enhance your life. ~
Take the guess work out of Interval Training!
DONE-FOR-YOU Pre-Programmed Workout Soundtracks With Me as Your Personal Coach Telling You Exactly When To Start And When To Stop With Strategically Placed Countdowns and Updates, With All The Motivation You Need To Complete An Intense Interval Session!
See complete package options HERE > “Fit Yummy Mummy Interval Training Packages“
No more watching the clock, trying to find the right music to match, or trying to find the motivation to push through another intense intervals session.
Tags: body weight intervals, how to do intervals, what are intervals
This type of cardio is like a magic pill! I love it, Holly! I have the timed soundtracks on my mp3 player, so I can workout anywhere doing any number of exercises, just like you showed in your video.
HI Haolly,
I love doing intervals but have discovered Zumba and really enjoy the upbeat class and comraderie of the others in the class. If I do this class once or twice a week in addition to my intervals is this a problem? Although I sweat with this class I don’t really think that I get a good cardio workout.
Thanks
Karen
Love the intervals! They have been a Godsend to my workout plan. I also have the soundtrack and love the timing being all planned out for me!
Awesome job helping mommy, boys!
The intervals are brilliant and have made all the difference to my routine from weights circuit strength training, to my cardio, after many years of long hour gym sessions after a long day at work, now I get to fit everything into my day as a wife, mother, student, career woman and fitness fanatic, I can always fit in a challenging worth while routine thats keeps me motivated and progressing. Cheers Holly, your fabulous, and my main motivation, everytime I see my emails.
Hey Holly,! Loved watching you and Tyler do intervals together! So fun! Thanks for the video, so many people ask me about this alot and its nice to be able to have this to share with them!
Love doing the intervals!! Quick and exhausting! Using the timed interval soundtracks makes it a no brainer to do them!
Hi Holly,
Great tips on interval training. I appreciate how you made everything understandable with the verbal instruction followed by the video demonstration.
Too many training show you what to do without explaining why you’re doing it.
It’s nice to know that you don’t need a gym membership or expensive workout equipment to do intervals. Yeah!
Regards,
Mark
Love the new moves. At least new to see again. I forget over time all the different ways we can do our interveals. Been doing 60/30. Don’t know why. I do like the 30/30 much better. Thanks for the reminder. And by the way, your arms look great…very cut. What am I saying you look terrific, Holly, it’s just that your arms kinda made a statement here. Way to stay on track and help hold us accountable. Don’t know how you have the time to do what you do. You are a terrific mommy and super sweet sister. Proud to call you mine.
See ya Friday
I have taken your advice and am off the elliptical! I do my challenging weight training full body workouts at the gym for 30 -40 mins and then go home to the comfort of my own house and perform cardio intervals for 15 mins in the summer months and 20 mins in the winter. I do this three times a week and so far so good. I have managed to get down to close to 21% body fat. Thanks Holly.
Great job, Tyler! You are a great helper and you make it look so fun (as it should be). I am so proud of you for being a fit young man (who is growing up so quickly!!!). Thanks for the demo’s, Holly.
Hi Holly
Thanks for the clear instructions and for these intervals to keep us motivated to lose weight and be fit and healthy.
You are looking great in such a short time. Alexander is growing so fast and he is so cute!
Thanks a mil!
Awesom Holly and Tyler! Thanks for making this so simple to follow!
Great video Holly and Tyler, thank you.
I was wondering … (me me me want want want) would you consider doing a similar video with exercises that do not involve jumping? I have such bad knees.
Love your work
Awesome intervals Holly cannot wait to get back on track after my appendix op…
I am so fortunate to have come across your webpage and ‘met’ you Holly. I am so glad I have someone like you as a role model in my fitness life.
God bless you!
By the way, this might be too personal, but I am just curious do you believe in God?
Good job
I would like to know what you would recommend for someone who cannot do jumping for the intense workout and for the resting part. I have just purchased everything and am just trying to figure it all out. Thanks.