I have been a personal trainer for 12 years now and have found this method of training to be unbelievably effective. I have used it for all ages although it must be structured carefully and tailored to your fitness.
Interval training has long been hailed the fast track to fitness and weight loss and I am going to list some examples so you can incorporate it into your sessions.
Interval training is designed to confuse your body and keep it guessing by raising your heart rate and then dropping it right back down again.
If you add this into your workouts twice a week for 1 month and eat a healthy 5 meal a day balanced diet you will notice huge results!
Let's begin...
Always perform a 10-15 minute cardiovascular warm up gradually increasing in intensity either on the X trainer/treadmill/Brisk walk making sure to mobilise arms.
Beginner - on X trainer
5 x intervals -
30/45 secs as fast as you can at level 5-9
30 secs slow at level 3/4
THEN REPEAT SAME AS MANY TIMES AS YOU CAN
Intermediate -
30 secs as fast as you can at level 9-11
20 secs slow
NOW REPEAT AS MANY TIMES AS YOU CAN
Advanced - Tabata training
20 secs as fast as you can at level 11+
10 secs slow
REPEAT 8 TIMES
Now do as many Press ups as you can
As many Jump squats as you can
As many Bentover Rows as you can
NOW REPEAT 20:10 AGAIN x 8
Then repeat the press up, jump squats, bentover rows sequence.
Work up to doing this 4 times over in total alternating between intervals and resistance exercises.
On the beach - Lamp post training for all abilities
Sprint/Jog to the first lamp post, walk/jog to the next and so on as many times as you can increasing by the week.
Any questions... Comment below :)