We all want to lose fat — but when it comes to taking action, the usual excuses show up:
“No time!”
“Too hard!”
“Same routine gets boring!”
It’s time to ditch the excuses and ignite your fitness with a workout that’s quick, dynamic, and highly effective — Interval Training.
What Is Interval Training?
Interval training is a style of workout that alternates bursts of high-intensity effort with periods of lower-intensity recovery. This method pushes your cardiovascular system to work harder in short intervals, burning more calories in less time compared to steady-state exercise.
Think of it as a cardio blast with rest built in — making it manageable yet highly effective.
How Does It Work?
When you alternate intensity during exercise, it creates what’s known as “muscle confusion” — your body doesn’t get used to a single pace. Here’s what happens:
- Your heart rate increases rapidly
- More oxygen is delivered to your muscles
- Fat combustion improves significantly in the presence of oxygen
Think of it like this: just as a candle stops burning when you cut off oxygen, fat burn requires oxygen too. Interval training enhances oxygen supply and boosts fat oxidation — making it a favourite in fat loss routines.
Examples of Interval Training You Can Try
You can apply interval training to almost any type of physical activity. Here are a few easy ways to begin:
| Activity | Interval Format |
| Walking | Walk fast for 2 minutes, then slow for 1 minute — repeat |
| Running | Run for 2 minutes, walk for 1 minute — repeat |
| Swimming | Alternate fast laps with slow-paced strokes |
| Cycling | Sprint on your bike for 30 seconds, then pedal slowly for 1 minute |
| Strength Exercises (e.g. Tabata) | 20 seconds of intense work, 10 seconds rest, repeated 8 times per round |
You can also use interval training for dance workouts, skipping, stairs, HIIT circuits, and more. The options are endless — and you set the pace based on your fitness level.
Key Guidelines for Safe and Effective Interval Training
- ✅ Warm up for at least 5–10 minutes before starting
- ✅ Push yourself beyond your comfort zone during high-intensity bursts
- ✅ Cool down and stretch after every session
- 🚫 Avoid if you have chronic conditions (e.g., uncontrolled hypertension, cardiovascular illness) — check with your doctor first
- 🧘 Start slow if you’re new to exercise — begin with steady-state cardio for a few weeks before adding intervals
💡 Tip: Once a week is a great way to begin integrating interval training into your routine. As your fitness improves, increase frequency or intensity gradually.
Interval training is one of the most time-efficient ways to burn fat, improve stamina, and keep workouts exciting. No more excuses — just smarter workouts.
So, lace up your shoes, pick your activity, and start torching fat one interval at a time.
Disclaimer: If you have any medical conditions or haven’t exercised in a while, consult your physician or a certified trainer before beginning interval training.
You’ve likely come across the term HIIT in recent years. High-Intensity Interval Training is an exercise routine that many people swear by to get optimal results! While there may be some confusion about what HIIT entails and who should do it, we’re here to clear things up!
Most of us have this desirable goal of losing fat but, when asked to act on it, we have a fixed set of excuses ready – No time! Too tough for me! Too boring to repeat the same pattern, etc. It’s time to ditch these excuses and rev up workouts which consume less time, can be done easily and are not monotonous. We suggest going for Interval Training!
It’s quite possible to take interval training to many levels. The length and speed of each high-intensity interval solely depend upon our strength and capacity. To get better with it, we need to make sure we push our body way past our comfort zone each time we do it. Remember, not to rush into strenuous exercise before our body is ready, to avoid injury. Ensure a good warm-up session before starting with it, and end it with stretches.
