Interval Training For Fat Loss

Posted by Chad Anderson CSCS on November 19, 2008 under Sample Workouts, Weight Loss | Be the First to Comment

When it comes to fat loss, interval training is superior to traditional long duration cardio. Although you’ve all been told that the fat burn zone is where you want to be if you want to drop the pounds, I’m going to tell you otherwise. While it is true that working out at a lower intensity will burn more fat while you’re exercising, it will not lead to more fat loss over time than high intensity interval training.

Many people are unsure of how to perform interval training, so here is a example for you to follow. This is set up to be performed on an upright bike, but can be adapted to a treadmill, elliptical, etc.

Note: The intensity for your intervals may need to be adjusted according to your own fitness levels. These are just examples

Warm-Up: 5-10 minutes; Level 3; RPM’s 70-80

Interval 1: 60 seconds at Level 15; RPM’s 75-80

Rest Interval: 3 minutes at Level 5; RPM’s 70

Interval 2: 60 seconds at Level 15; RPM’s 75-80

Rest Interval: 3 minutes at Level 5; RPM’s 70

Interval 3: 60 seconds at Level 15; RPM’s 75-80

Rest Interval: 3 minutes at Level 5; RPM’s 70

Interval 4: 60 seconds at Level 15; RPM’s 75-80

Rest Interval: 3 minutes at Level 5; RPM’s 70

Interval 5: 60 seconds at Level 15; RPM’s 75-80

Rest Interval: 3 minutes at Level 5; RPM’s 70

Interval 6: 60 seconds at Level 15; RPM’s 75-80

Cool Down: 5 minutes at Level 5 – Work down to Level 1; RPM’s 70

Total Duration: 31-36 minutes

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