What Is Interval Training?

Interval training is a cardiovascular training session that involves repeated bouts of exercise, separated by rest intervals. Depending on the length of exercise and rest periods, interval training may be anaerobic or aerobic.

An example session might involve running three separate runs of one mile each, with each mile followed by a recovery period of three minutes — where you might walk, jog or completely rest.

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.

You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.

You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.

You don't need special equipment. You can simply modify your current routine.