The Best Interval Training Technique for You

Don’t let interval training intimidate you it’s not just for gym rats or trained athletes. A cardio workout that alternates short bursts of intense activity with lower-intensity recovery periods delivers serious body benefits, from melting fat to boosting cardiovascular fitness and the technique can be used during a variety of activities, from the elliptical trainer to the running trail.

“Interval training helps you increase the amount of blood pumped out each time your heart beats so that you’re able to work harder at a lower heart rate,” says Cary Raffle, a trainer at New York Sports Clubs in New York City.

Another reason we’re sold on this technique: Interval training workouts are quick (many workouts take only 20 to 30 minutes) and they can be done anywhere even in your own backyard. Still, high-intensity cardio comes with risks do too much too fast and you’ll end up exhausted or injured, warns Raffle, who suggests spending one or two sessions with a personal trainer who can outline an interval training program based on your fitness level, goals, and cardiac health. “The occasional exerciser is not going to have the same interval training routine as the 3:02 marathoner,” he says. “If an unconditioned person picks a too-hard program, he’s not going to get as much out of it.”

To get you closer to your fitness goal, whether that’s rocking a two-piece swimsuit or shaving minutes off your latest race time, we consulted three trainers and asked for their advice on how to use intervals to get faster, stronger, and leaner in a flash.