8 Effective Interval Training Exercises That You Must Try For Burning Calories

Interval Training can be very beneficial for improving your physical and mental health. Try these exercises to boost interval training routine.

Puru Bansal
Written by: Puru BansalPublished at: Jun 24, 2021Updated at: Jun 24, 2021
8 Effective Interval Training Exercises That You Must Try For Burning Calories

All the fitness regimes and exercises have their own benefit. People prefer different kinds of workout for their training session according to their needs and goals. Although if you need to increase your stamina as well as build strength in your body at same time, then you must try interval training. Interval training is basically an intense workout routine that involves endurance building exercises with a interval of 2 minutes in between. It’s beneficial for many activities and overall health of a person; interval training can also decrease the risk of cardiovascular diseases and boost your body functions. The whole workout routine continues for around 30 minutes which becomes easy to fit in into your schedules.

8 Exercises To Boost Your Interval Training

1. Skipping

Having a simple jumping rope can be an effective way to start of your interval training. This provides a warm to all the muscles of the body and is great for cardiovascular health, improves balance, agility and strength. Do these jumps for around 2-3 minutes till you feel your body has warmed up and have burned a few calories. Now take a break of 1 minute to recover your breath and skip onto another exercise.


2. Stair Running

Climbing the stairs up and then moving down is effective way to put your calf muscles and lower body into action. You can include this in your interval training as it improves your sprint power but is also cost-effective and doesn’t need any equipment. Running stairs up and down can be done in form of sets or with time. It will take around 5 minutes to do this exercise, then you need to relax for 2 minutes. 

Also Read- Walking Vs Running: Which One Is Better?

3. Burpees

This simple exercise is not very popular among the training routines but is actually very helpful if done in the correct way. It is a strength training exercise that involves your whole body and does not need any equipment for support. Burpees aid in toning up your muscles and also help in excessive fat loss. All you need to do is squat down and place your hands on the ground. Then kick your feet back to push-up position. After this move your feet back to initial position and jump high in the air. Repeat this exercise for 5 minutes and then take a 2 minutes break.


4. Shuttle Sprints

These are one of the most important exercises for interval training. It is used in many sports to build endurance in players and for drill purpose. Shuttle sprints are setup at 25 yards, you can make a spot of keep some object for reference. It is great to build agility, stability and stamina which will go a long way to improve your physical health. For this you need to do shuttle sprints 10 times, touching the marker and coming backs counts as one lap. 

5. Dumbbell Squat Press

This exercise is a mix of squats and overhead press with dumbbells; this together proves to be a great combination for intensity workout. This interval training exercise is meant for a full-body workout strengthening your core. It challenges your arms, shoulders, quads and glutes in very balanced way. For this exercise put dumbbells on your shoulder, then get into squat position and perform 2 sets of 10 reps. Take a break for 2 minutes after that.


6. Pull Ups 

Pull-ups are a great way to maintain your body and build your upper body muscles. It does require a stiff rod on which you can put your body weight. However you can also try it on sturdy low hanging tree branches or machine rods. You can do a set of 2 for this and relax your muscles for other 1 minute.


7. Push-ups

This is equipment free –exercise which requires core strength. It improves your shoulder muscles, arms, triceps and biceps. It is compound exercise and should be done towards the end of the workout so that your muscles are warmed up to give best results. It also improves your hip muscles and helps in making abs.

8. V-Sit Abdominal Exercise

This exercise is high-intensity exercise and should be done very carefully to avoid any jerk on the body. It is one of the best exercises for abs workout and engages your rectus abdomen, external oblique and internal oblique. It also engages the hips floor and makes it stronger. For this exercise first lay on the ground straight, then lift your legs and upper body together forming a V-shape, hold this position for as long as you can and slowly get into original position. Do not overdo this exercise, as it can cause pain and jerks.

Also Read- 7 Exercises To Get Rid Of Hip Fat


Interval training is one of the best ways to put your whole body at work and engage it to build endurance, strength and stability. Most of the exercises does not require any equipment and can be done in a very-cost effective way. This whole interval training is done within 30 minutes which makes it easier to fit in between your daily routine and schedule. Interval training tones up your muscles and reduces the risk of many diseases. It also helps in keeping your mind fresh and energises your body.

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