There’s a shape-up trick every trainer uses for fast results: intervals—fitness speak for alternating high-intensity bursts with less intensive effort. “They can change your body in ways that would take much longer to accomplish with regular, steady cardio,” says celeb trainer Gunnar Peterson, whose clients include Jennifer Lopez and Penelope Cruz. “You’ll see a difference in weeks.” In fact, recent research found that women who cycled for just 20 minutes three times a week but included intervals lost six pounds of fat after 15 weeks, while those who did a consistent pace for 40 minutes lost, get this, none. Better results in half the time? We’re on board. Here, how to get it right.
Fat-Blasting Basics
What intervals are, exactly: Short bursts of more intense or faster exercise—whether you walk, swim, bike or jog—alternated with easier, slower recovery periods.
Why they’re effective: “You get the big calorie burn from the intense intervals, and the recovery lets you catch your breath so you can go all out again while still keeping your heart rate up,” says Pete McCall, an exercise physiologist with the American Council on Exercise. The result: Experts estimate that you’ll burn about 20 to 25 percent more calories with intervals.
What to know if you’re just getting started: As with any new routine, start slow. “If you’re gasping for air before the hard intervals are over, make them shorter and build up,” McCall says. Just be sure that each recovery period isn’t so easy that your heart rate returns to normal.
How long your workouts should be: “Studies suggest that interval routines are best kept to 30 to 40 minutes,” says Kristi Molinaro, who created the 30/60/90 interval classes she teaches at Equinox, which are among the most raved about in New York City. Yes, a serious case of less is more!
See our tips: Sneaky Ways to Add Exercise to Your Day (...and Burn Hundreds More Calories!)
Ready to try it?
Use this 30-minute interval workout from Molinaro with any type of cardio you like. Do it two or three times a week.
For the first 10 minutes, alternate between 30 seconds of intense exercise and 60 seconds of moderate. The intense spurts should be a 7 or 8 on a difficulty scale of 1 to 10—with 1 being practically effortless and 10 being run-for-your-life tough. For the recovery minute, aim for an effort of 4 or 5.
For the next 10 minutes, alternate between 60 seconds of intense exercise and 60 seconds of moderate exercise.
For the final 10 minutes, alternate between 90 seconds of intense exercise and 60 seconds at a moderate pace. Whew! Be sure to warm up and cool down before and after, and get ready to see results.
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