Interval Training Moves

So you want to start up your own interval routine but don’t know what interval training moves to use.

No problem, I have a great list of interval training moves to get you started on making your own interval training routine.

But before we get into this lets have a look at some common interval durations and how to use them effectively.

If you want to check out a complete list of interval training moves just scroll down the page.

Different Interval Durations

15 Seconds - The huge plus to this duration of interval training is that you will be able to go at full steam.

This is a full steam ahead kind of routine where the person doing the routine works a number of different exercises for 15 seconds each. Then rests for at least 15 seconds but more commonly up to 60 seconds.

20 on 10 off - The 20/10 method is actually called the Tabata method. This was invented by a scientist from Japan and is extremely demanding.

Many experts believe that this is the most extreme kind of interval training method that produces the best results.

Basically you work for only 20 seconds at full exertion and then get 10 seconds rest. Sounds easier than it is... Trust me.

30 Second - This is probably the most common type of interval training; most experts use these types of intervals in their routines.

Generally there will be 3-5 different interval training moves done for 30 seconds each with about 90 seconds rests at the end of the cycle.

This is the type of routine that I recommend personally as it gives the most kind of flexibility to ones routine, while giving a hell of a workout. Check out a couple routines that I personally recommend below.

45 - 60 seconds - These intervals are extremely good for sports training such as football, hockey, soccer etc. This is because this is the amount of time that you will be active for in these sports.

Generally you will not be running full out for more than 60 seconds at a time. These interval spreads are great training for team sports.

2 minutes + - There are many more intervals as you go up 2 minutes or 5 minutes with a 1-2 minute rest. For joggers they often recommend 10 and 1's, which is 10 minutes jogging 1 minute walking.

These are all very good for pure cardio, but I do not recommend them personally. I truly believe that the lower intervals with different exercises are by far the way to go to train the body.

Interval Training Moves

I have compiled a list of a ton of different interval training moves that will help you decide and break through any mental barrier that you have.

If you are really stuck try picking 4 of the moves at random and doing 30 seconds each. With a 1 minute rest in between. This is guaranteed to get the heart racing and give you a great workout.

Bodyweight / Cardio / Core:

Chin-ups
Push ups
Push ups with Reach Up
Dips
Bodyweight Squats
Burpees
Single Leg Squats
Plank
Push Up Rows
Low Jacks
Dynamic Push Ups
Jump Squats
Half Burpees
One leg side jump lunge
Side or Forward Lunge
Wall Sits
1 Leg Wall Sits
Superman
Crunch
Sit-ups
Hand Stands
Many different Yoga Positions
V-ups
Side Bends
Sprinting
Jumping Rope
Spinning
Cycling
Mountain climbers
Floor Mountain Climbers
Tuck Jump
Shadow Boxing
Rusian Twist
Plank Walks
Jump The Creek's
Suicides
Heisman
Double Touch Heisman
One leg jump crosses

Strength Moves:

Squats
Bench Press
Overhead Press
Clean and Press
21's
Skull Crushers
Deadlifts
Seated Rows
Upright Rows
Bent Over Rows
Curl Press or Arnold Press

Activities you can incorporate interval training into:

Swimming
Bicycling
Rock Climbing
Rowing
Running
Treadmill
Elliptical
Cross Country Skiing
Stairclimber

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