Beginner Cardio Intervals Without Overdoing It

Intervals are controlled changes in effort

Interval training alternates harder periods with easier recovery periods. “Hard” does not need to mean an all-out sprint. For beginners, a brisk walk followed by an easy walk, or a steady jog followed by walking, is enough to create a useful contrast.

The best first interval session ends with the feeling that one or two rounds were still possible. That makes it easier to repeat the workout and improve gradually.

A simple first session

Warm up for at least five minutes. Complete six rounds of one minute at a challenging but controlled effort followed by two minutes easy. Finish with five easy minutes. The complete session takes about 28 minutes.

• Keep work intervals at a similar pace from first to last.
• Use recovery to regain control of breathing, not to prove toughness.
• Stop if you feel chest pain, faintness, or unusual sharp pain.
• Leave at least one easy or rest day before another demanding interval session.

Ways to progress

First add one round, then consider shortening recovery slightly or increasing the work pace. Avoid changing every variable in the same week.

In Rep Pace, enter the interval duration in the exercise name or note and save speed and incline separately. This makes the planned session easy to follow when the workout starts.