….is interval training.  Interval training trades periods of high intensity exercise with short periods of rest. 

Aerobic exercise strengthens the heart and burns fat, while weight/strength training builds muscles and strengthens the bones. The best kind of interval training combines the two. 

During the high intensity periods the power of aerobic activity is used and during the short phase of “rest” (lowering the heart rate slightly) strength training is used.  This allows you to get two workouts in the same time it used to take to get one.  It allows your body to enter the fat burning phase more quickly and since your heart rate stays somewhat elevated during the period of rest, the aerobic period continues through the strength training session.  An effective workout can be achieved in just 20 minutes!

No matter how excellent your exercise routine is, it is possible to out-eat any amount of exercise and still not lose weight. Exercise complements but doesn’t replace a healthy, moderate diet.

To get even more power from your interval workout, combine upper and lower body exercises at all times.  The larger the muscles you use the more calories you burn.  Your thighs (quads) and bottom (glutes) are the biggest muscles in your body.  For example,  if you are doing bicept curls, add a squat at the same time. For the best results use as many muscles at once that you can.

I use videos to help me know what to do next in my workouts,  My favorites are the Mama wants her body back series using a fitness band.  They are expensive though (and I’ve heard it’s hard to cancel the subscription to the videos–though I liked mine so much I didn’t want to.  I’m sure there are other good ones out there, and to be honest I haven’t used a ton.  Try to borrow any video from the library or a friend or look for an excerpt on youtube before buying a video.  Once you’ve decided on a title you’d like, check prices at Alibris.com and Amazon.com before buying.

You tube has several excellent training videos for free that will help you create your own interval routines.  To create your own routine all you need is a timer and the appropriate weights or restistance equipment of your choice.  Music is a nice touch. 

The following video  by Holly Rigsby  is an interesting take on how to get the most out of your exercise time by using the right amount of added weight.  She has several other videos on her youtube channel with more exercise moves to add  to your routines.

Here is a second video from Holly which features some of her favorite interval moves. If you are still confused about what intervals are and how to do them this video will clear it up.

Disclaimer:  No business or person has sponsored this post.  The sources posted here are purely some I have personally benefitted from.