Beginner’s Schedule
Get rid of your belly fat faster? This is possible with interval training. Plus, you’ll burn more calories and boost your stamina! You can apply it to all kinds of sports.
You can apply this form of workout to any sport you already do. Whether it’s running, cycling or swimming. The trick is to alternate high-intensity sets with medium-intensity sets. The difference in intensity doesn’t have to be huge, just train a little harder during a high-intensity set.
Watch out for injuries
Build it up slowly and don’t force it, avoid injury with a good warm-up and cool-down. People who are used to exercising can start with two workouts a week and build up.
If your condition is not yet so good, it is wise to take it easy and keep an eye on the body. If in doubt, consult a doctor before exercising.
Beginner interval training schedule
This schedule is about running, so you can apply it to multiple forms of exercise. In the more intensive sets, you are supposed to work hard, but not so hard that you get dizzy or nauseous.
In the rest sets, you reduce the level of training to an average pace. Make sure you are fully recovered before starting the next set.
| 5 minutes | warm up | walk at a leisurely pace |
| 3 minutes | rest set |
speed up the tempo to a |
| 1 minute | intensive set | keep walking |
| 3 minutes | rest set | slow down until you are again at a pace that is comfortable for you |
| 1 minute | intensive set | keep walking |
| 3 minutes | rest set | slow down until you get back at a pace that is comfortable for you |
| 5 minutes | cool down | go back to a comfortable level and walk out quietly |
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