Total Body Warm-up and Interval Training Workout with No Equipment

Sprints are still one of the best ways to perform your interval workouts. Here’s a great sprint and bodyweight workout by Craig Ballantyne:

The Interval Challenge

The benefits of interval training include anaerobic endurance, fat loss, work capacity, and muscular endurance. Traditional interval training consists of intense running followed by a period of active rest, but Ross Enamait's Interval Challenges integrate interval running with a variety of bodyweight calisthenics instead.

Traditional interval training consists of intense running followed by a period of active rest (ex. jogging or walking). Common distances include 200, 400, 600 and 800 meters. The active rest period typically ranges from 30 to 90 seconds depending on interval distance and the athlete’s condition.

The Interval Challenge (below) differs from the traditional interval training protocol. The workout integrates interval running with a variety of bodyweight calisthenics. There are no defined rest periods between intervals. The athlete attempts to complete the circuit as fast as possible. Rest comes on an as needed basis.

When performing The Interval Challenge, the athlete must complete four continuous circuits. This brief conditioning routine is extremely demanding (physically and mentally). Read more

Use Track Work to Jump Start Fat Loss

Andrew at Andrew's Fitness tells how to use track work to jump start fat loss. Before laying out the program, though, he reminds readers of the importance of diet.

Before I lay out the program, please realize that fat loss is about making your diet better. Make SURE that you are eating large servings of vegetables, and sufficient protein and fat. Do not try to undereat on this plan, it will only decrease your energy levels. Eat a lot of healthy food so that you have the energy to bang out hard workouts. (These guidelines are true generally, but especially when you are trying to lose fat.) Read more

High Intensity Interval Training for Cardio and Fat Loss

Is it possible that low-intensity aerobics for "fat-burning" is finally going the way of the dodo bird? More and more trainers are recommending intensity over volume as the key to fitness and fat loss. One of the best ways to up the intensity of your workout is with interval training. Nick Nilsson explains what interval training is and how to do it.

Without question, High Intensity Interval Training is one of the most effective means available for rapidly losing bodyfat and improving your cardiovascular conditioning. Not only do you burn many more calories while you're performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally hailed for fat loss. Read more