Research shows you can achieve more progress in 15 minutes of Interval Training (done three times a week) than the guy jogging on a treadmill for an hour. Better still, a mere two weeks of high-intensity intervals can improve your aerobic capacity as much as six to eight weeks of endurance training.


Burn More Fat

In terms of weight loss, intervals are more effective than long, slow endurance exercise. The intense effort you put in means that your body must work harder to recover, so you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run. 


A Healthier Heart

Most people aren’t used to pushing into the anaerobic zone (that delightful place where you can’t breathe and you feel like your body is crying). But like most things, the more you put in, the more you get out. Studies have shown that after 8 weeks of doing Interval type workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.


No Equipment Necessary

Running, cycling, jumping rope, and boxing all marry exceptionally well with Interval Training, but you don’t need any equipment to get the job done. High knees, fast feet, or jumping onto a bench all work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make Interval Training less effective because you want the focus to be on pushing your heart to its max, not your biceps.


Lose Weight, Not Muscle

Anyone who has been on a diet knows that it’s hard to not lose muscle while you are busy getting rid of the fat. While steady state cardio seems to encourage muscle loss, studies show that both weight and Interval Training workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Boom.


A Big Smile

Because of its short bursts of strenuous activity, interval training drastically boosts endorphin production, so you’ll experience a surge of endorphins and feel happy and energized after your workout.


Increased Speed and Endurance

Interval training makes it easier to go farther and faster with more energy because it stimulates several physiological changes that can lead to greater speed, and stamina. You get to exercise for a longer period of time before fatigue sets in. 


Fewer Sick Days

Interval training helps strengthen the immune system, helping you clock in more hours at work … or laying on the beach ☺


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