Hey there. Yesterday, I posted about my workout on Instagram, like I usually do, and I mentioned that I did cardio intervals. A few of you reached out asking, What exactly are intervals? So let’s break it down and talk about why you should consider adding them to your routine.
What Are Intervals?
Intervals are a way to structure your cardio workouts by alternating between higher-intensity bursts of effort and lower-intensity recovery periods. Instead of maintaining a steady pace, you push yourself for a short time, then slow down and recover before repeating the cycle.
You can do this with almost any form of cardio—treadmill, bike, rowing machine, stair climber, or even outdoor running. The beauty of intervals is that they help build endurance quickly while making your workouts feel shorter and more engaging.
How to Get Started with Intervals
If you’re new to intervals, here’s a simple way to begin:
1️⃣ Warm up for 3-5 minutes at a steady, comfortable pace.
2️⃣ Start with 30 seconds on, 30 seconds off. Push yourself during the “on” period, then slow down and recover for the “off” period.
3️⃣ Repeat this cycle for 10-20 minutes.
4️⃣ Cool down for a few minutes at a steady pace.
You don’t have to go all out during the high-intensity bursts, especially if you’re just getting started. Try pushing your effort to about 70-80% of your max intensity—challenging but still sustainable.
Why Intervals Work
✅ They build endurance fast – The alternating intensities help improve your cardiovascular fitness.
✅ They make workouts feel shorter – Focusing on short bursts keeps your mind engaged and the time moving fast.
✅ They’re customizable – You can adjust the intervals based on how you feel. If 30 seconds on, 30 seconds off is too tough, try 20 seconds on and 40 seconds off.
Try It and Let Me Know
If you already do intervals, I’d love to hear what kind you prefer! If you haven’t tried them yet, what’s the first interval workout you’re going to do? Send me a message on social or email me through Your Level Fitness.
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