The Interval Challenge

The benefits of interval training include anaerobic endurance, fat loss, work capacity, and muscular endurance. Traditional interval training consists of intense running followed by a period of active rest, but Ross Enamait's Interval Challenges integrate interval running with a variety of bodyweight calisthenics instead.

Traditional interval training consists of intense running followed by a period of active rest (ex. jogging or walking). Common distances include 200, 400, 600 and 800 meters. The active rest period typically ranges from 30 to 90 seconds depending on interval distance and the athlete’s condition.

The Interval Challenge (below) differs from the traditional interval training protocol. The workout integrates interval running with a variety of bodyweight calisthenics. There are no defined rest periods between intervals. The athlete attempts to complete the circuit as fast as possible. Rest comes on an as needed basis.

When performing The Interval Challenge, the athlete must complete four continuous circuits. This brief conditioning routine is extremely demanding (physically and mentally). Read more

Use Track Work to Jump Start Fat Loss

Andrew at Andrew's Fitness tells how to use track work to jump start fat loss. Before laying out the program, though, he reminds readers of the importance of diet.

Before I lay out the program, please realize that fat loss is about making your diet better. Make SURE that you are eating large servings of vegetables, and sufficient protein and fat. Do not try to undereat on this plan, it will only decrease your energy levels. Eat a lot of healthy food so that you have the energy to bang out hard workouts. (These guidelines are true generally, but especially when you are trying to lose fat.) Read more

High Intensity Interval Training for Cardio and Fat Loss

Is it possible that low-intensity aerobics for "fat-burning" is finally going the way of the dodo bird? More and more trainers are recommending intensity over volume as the key to fitness and fat loss. One of the best ways to up the intensity of your workout is with interval training. Nick Nilsson explains what interval training is and how to do it.

Without question, High Intensity Interval Training is one of the most effective means available for rapidly losing bodyfat and improving your cardiovascular conditioning. Not only do you burn many more calories while you're performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally hailed for fat loss. Read more

Bodyweight Exercise Cardio Intervals

Do you dread going outdoors to jog in bad weather? Is it getting to be too much time and trouble to drive across town and work out in a crowded gym? Would you rather do a 10-20 minute total body workout in the privacy of your home? Fitness expert Coach Eddie Lomax has developed a workout called Bodyweight Exercise Cardio Intervals that requires no weights, takes only 10-20 minutes, and works out virtually every muscle in your body.

Bodyweight Exercise Cardio Intervals turn the calisthenics and bodyweight exercises that you probably remember from gym class or boot camp into a cardio circuit. To set up your circuit, you select a calisthenic exercise (jumping jacks, mountain climbers, squat thrusts), an upper body exercise (dips, push-ups, pull-ups), a lower body exercise (squats, lunges), and an abdominal exercise (crunches, sit-ups, flutter kicks). Use a low number of repetitions for each exercise (probably 5-10) and do the circuit continuously until you complete the time you're aiming for. The continuous motion is what keeps your heart rate up and builds muscular endurance.

Let's set up a sample circuit of 10 reps of jumping jacks, 5 push-ups, 10 squats, and 10 crunches. You would start by doing the jumping jacks, and then go on to the push-ups, squats, and crunches. When you finish the crunches, go straight back to the jumping jacks and continue doing the circuit as many times as it takes to reach the time you're aiming for or until you can't do the exercises briskly with good form any longer.

Coach Lomax suggests 10 minutes of Bodyweight Exercise Cardio Intervals for beginners, 15 minutes for intermediates, and 20 minutes for advanced workout warriors. However, if you haven't been doing bodyweight exercises, you may find that you can't even complete the 10 minutes suggested for beginners. No problem. It just shows what you've been missing in your exercise program. Start where you're at and add about 10% to your exercise time every week or two. In other words, if you start at 5 minutes, add 30 seconds every week or two. If you start at 10 minutes, add 1 minute, and so on. If you keep at it, most people will eventually reach the intermediate or advanced level.

Do Bodyweight Exercise Cardio Intervals 1-3 times weekly to partially or completely replace your current cardio routine. Don't do Bodyweight Exercise Cardio Intervals more than 3 times weekly. Alternate Bodyweight Exercise Cardio Intervals with another cardio routine if you want to do cardio more than 3 times a week. No matter what exercise routine you do, if you do the same routine every day, you will eventually develop overuse injuries.

Another great thing about Bodyweight Exercise Cardio Intervals is that you can change routines as often as you wish, or you can do a different routine every day of the week that you work out. If you get bored with the program you've been using or have maxed out, change to a different or harder routine. Bodyweight Exercise Cardio Intervals put an end to the problem of boring, inconvenient, or expensive cardio routines. Try Bodyweight Exercise Cardio Intervals yourself and have fun getting into the best shape of your life.

For a free mini course on how to simultaneously improve strength and conditioning while burning fat, click here. Read my review of the two best bodyweight exercise courses you can choose.