I don’t want people to get stuck on numbers so much as intensity… there are no right or wrong ways to do these. Here are some general guidelines. Starting out a 3:1 rest to work ratio is appropriate. As you get more fit, lower it to 1:1 work to rest ratio. It doesn’t matter what mode of exercise you use… you could lay on your back on the ground and kick and punch, like a kid having a temper tantrum. It doesn’t matter, as long as at the end of the given work interval, you are COMPLETELY exhausted. If you could have continued another 30 seconds at a given intensity, it was too easy.
Here is the approximate workout Abby did. It is quite advanced, but a great challenge for those in good shape!
1. 3-5 min warmup
2. 30 sec at 8 mph @ 10% incline
3. 30 sec rest
4. Continue that 30 on 30 off at that speed for 10 minutes.
5. 15 sec on at 12 mph @ 10% incline
6. 45 sec break
7. Repeat for 8 minutes
8. Cool down for 5 minutes
9. Stretch after
10. Pat yourself on the back for finishing an extremely intense workout
The next three burst training programs I found on www.menshealth.com
. I like how it shows some variations that you can try.
Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
1. 3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.
1. 3 – 5 minutes warmup
2. 30 seconds high intensity, 1 minute low intensity
3. 45 seconds high intensity, 1 minute low intensity
4. 60 seconds high intensity, 1 minute low intensity
5. 90 seconds high intensity, 1 minute low intensity
6. 60 seconds high intensity, 1 minute low intensity
7. 45 seconds high intensity, 1 minute low intensity
8. 30 seconds high intensity
9. 3 – 5 minutes cooldown
Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.
1. 3 – 5 minutes warmup
2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)
5. 3 – 5 minutes cooldown
In conclusion, beginners should rest for longer periods of time but still work at a high intensity. Intensity is all relative to the individual, so go more based off of heart rate max and perceived exertion, then specific speeds and inclines on a treadmill.
I would love to hear your feedback and questions about burst training. Try these workouts out and let me know how they go!