Sarah

At Intensity Works, our exercise programs make regular use of interval training.  In an interval training session, we perform a simple exercise in a vigorous manner, rest briefly and repeat.  For instance, we often use a 20 second/10 second (“Tabata”) protocol, in which we exercise for 20 seconds vigorously then rest for 10 seconds and repeat.  That equals one interval.  After about 8 intervals there is a longer rest period, and then we may complete another set of intervals.  Each of us exercises at our own level, and if additional rests are needed, they are taken.  Interval training has been shown to have extensive benefits including increased fat burning.

The exercises we perform in intervals are simple but varied.  They may include (but are not limited to) any of the following, with variations or modifications:

• squats
• lunges
• step ups
• push ups
• chin ups
• pull ups
• rows
• jumping jacks
• hopscotch
• running in place
• planks
• kettlebell swings
• rope drills

These exercises also increase our functional strength — making us stronger and more capable in our everyday activities, but without adding bulk.