Interval Weight Training Regimen
How does this workout give you maximum results?
Interval weight training is not simply circuit training and it is not just weight training. There are some differences you have to pay attention to when you are doing interval weight training.
You are going to exercise for a certain period of time. Just like working out on the treadmill, interval training is timed.
So you choose a time -- 15 minutes, 20 minutes, 30 minutes. Anything over 40 minutes is awfully long for interval training.
Light weights
You are going to use light weights. You are looking for high repetitions with each set. You don't want power lifter sets -- which are 1-3 repetitions.
And you don't want bodybuilder sets -- which are 6-10 repetitions. You want 15-30 repetitions. This will give you that cardio boost you are looking for.
Short breaks
You are taking short breaks. Thirty seconds is fine when you are starting out. You can build up to 15 second breaks.
You definitely need to plan out which exercises you are going to do in advance. You cannot stand around trying to figure out what to do next. If you do you will lose much of the benefit of the training.
If you get to the end of the series of exercises and your time is not up you come back to the beginning and go through them again.
The routine
Here is an excellent routine for interval weight training.
| Chest press | 15-30 repetitions | Rest 15-30 seconds |
| Cable rows | 15-30 repetitions | Rest 15-30 seconds |
| Leg extensions | 15-30 repetitions | Rest 15-30 seconds |
| Flyes | 15-30 repetitions | Rest 15-30 seconds |
| Pulldowns | 15-30 repetitions | Rest 15-30 seconds |
| Hamstring curls | 15-30 repetitions | Rest 15-30 seconds |
| Sit-ups | 15-30 repetitions | Rest 15-30 seconds |
| Tricep extensions | 15-30 repetitions | Rest 15-30 seconds |
| Bicep curls | 15-30 repetitions | Rest 15-30 seconds |
| Calf raises | 15-30 repetitions | Rest 15-30 seconds |
| Back extensions | 15-30 repetitions | Rest 15-30 seconds |
Notes
- It is best to do the sit-ups and back extensions on an exercise ball. The ball supports your back, it gets you off the floor, and it is more fun to do.
- You should be able to get through all these exercises in 20 minutes, and twice in a 40 minute workout. If you don't get through them then you are standing around talking. And robbing yourself of the gains you could have.
- If it feels like it is killing you off, you are doing it too hard! Use lighter weight. Do the repetitions a little more slowly. Remember, it is to build you up, not tear you down. And it should be fun -- really!
Search for exercise equipment on Amazon
Popular articles:
With weight loss, knowledge is power...
If you know these few truths on this page -- and if you apply them consistently in your life...
If you can't stay on it forever and be fit and healthy and strong -- then it's an extreme diet.
Here's the easy way to ruin any slightest chance you have of losing weight...
Can you eat in restaurants and still respect yourself in the morning?
Calorie density is the difference between vegetable soup and a bagel.
Hidden calories that ruin your waistline...
Will it really help to drink water to lose weight?
