Raise the Heart Rate!

Intro

Interval training is an effective way to improve cardiovascular fitness, burn calories, and build endurance in a time-efficient manner. Whether you’re a beginner starting your fitness journey or an intermediate athlete looking to challenge yourself, this workout combines cardio-focused machines with simple, progressive intervals to suit your level. Designed for both safety and results, it balances effort and recovery, helping you build strength and stamina over time.

Safety

When engaging in interval cardio workouts, safety is paramount to prevent injury and ensure effective performance. Always begin with a proper warm-up to prepare your muscles and joints for the demands of the exercise. Pay attention to your body’s signals—if you experience dizziness, chest pain, or sharp discomfort, stop the workout immediately and seek assistance if needed. Maintain good posture during exercises, especially on machines like the treadmill and rowing machine, to avoid strain on your back and joints. Adjust speed, resistance, or incline to suit your fitness level, and never sacrifice form for intensity.

Stay hydrated before, during, and after your workout, as dehydration can lead to fatigue or cramps. Make sure your workout space is clear of obstacles and your equipment is in proper working condition. Use safety features such as the treadmill’s clip-on stop key to prevent accidents. If you’re new to interval training, start slow and progress gradually to avoid overexertion. Finally, conclude with a cool-down and stretching routine to help your heart rate return to normal and reduce post-workout soreness. Safety first ensures long-term fitness progress!

Mobility-Focused Warm-Up (5 Minutes) 

Perform the following exercises to prepare the body for cardio and dynamic movements:

1. Cat-Cow Stretch (30 seconds)

• On all fours, alternate between arching and rounding your back.
• Promotes spinal mobility.

2. World’s Greatest Stretch (1 minute)

• Lunge forward, bring both hands inside the lead foot, rotate your torso, and reach toward the ceiling. Switch sides.

3. Arm Swings and Shoulder Circles (1 minute)

• Alternate swinging arms forward and back; follow with slow, controlled shoulder circles.

4. High Knees (30 seconds)

• Perform lightly or in place, depending on fitness level.

5. Bodyweight Squats (1 minute)

• Engage core and complete slow squats to warm up the lower body.

Workout

Overview of the Workout

• Goal: Improve cardiovascular endurance and full-body conditioning through intervals.
• Focus Machines: Treadmill, rowing machine, and stationary bike.
• Duration: 30–35 minutes total (including warm-up and cool-down).
• Interval Style: Alternating between low-intensity recovery and moderate-to-high-intensity effort.

Beginner Cardio Interval Workout (20 Minutes)

Machines Used: Treadmill & Stationary Bike

Format:

• Alternate 1 minute of moderate-intensity effort with 2 minutes of low-intensity recovery.
• 6 rounds total.

Treadmill Intervals (10 Minutes)

• Warm-Up Walk: 2 minutes at an easy pace (1–2% incline).
• Interval 1: Jog or brisk walk for 1 minute (speed 4–5 mph); recover with slow walking for 2 minutes (speed 2.5–3 mph).
• Repeat for 3 rounds.

Stationary Bike Intervals (10 Minutes)

• Warm-Up: 2 minutes of light pedaling (low resistance).
• Interval 1: Cycle faster for 1 minute (resistance 5–7); slow pedal for 2 minutes (resistance 3–4).
• Repeat for 3 rounds.

Tips:

• Adjust speed and resistance as needed. The goal is to keep intervals manageable but slightly challenging.
• Ensure proper posture on machines.

Intermediate Cardio Interval Workout (20 Minutes)

Machines Used: Rowing Machine & Treadmill

Format:

• Alternate 2 minutes of moderate-high intensity with 1 minute of low-intensity recovery.
• 6 rounds total.

Rowing Machine Intervals (10 Minutes)

• Warm-Up Row: 2 minutes at an easy pace (20–24 strokes per minute).
• Interval 1: Row at 80–90% effort (26–30 strokes per minute) for 2 minutes; slow row (18–22 strokes per minute) for 1 minute.
• Repeat for 3 rounds.

Treadmill Intervals (10 Minutes)

• Warm-Up Walk or Jog: 2 minutes (speed 4–5 mph; incline 1–2%).
• Interval 1: Run at a challenging pace (6–8 mph, 3% incline) for 2 minutes; recover with a slow jog or walk for 1 minute.
• Repeat for 3 rounds.

Tips:

• Push yourself during intense intervals but maintain good form.
• Use rowing machine resistance levels between 4–7 (adjust for fitness level).

Cool Down / Stretch 

1. Treadmill Cool-Down Walk (2 minutes): Gradually reduce speed and incline to a flat, slow walk.
2. Seated Forward Fold (1 minute): Sit on the floor, legs extended, and reach for your toes. Hold gently.
3. Chest Opener (1 minute): Interlace fingers behind your back and gently lift your arms while opening your chest.
4. Figure-4 Stretch (1 minute per leg): Sit or lie on your back; cross one ankle over the opposite knee and pull your leg toward your chest.
5. Child’s Pose (1 minute): Kneel and extend arms forward while sinking your hips back. Relax and focus on deep breathing.

Conclusion

For a beginner, build foundational endurance while focusing on consistency using less intense interval periods and for intermediates, challenge your intervals with longer high-intensity periods to improve stamina and power. Progress gradually by increasing intensity or duration as fitness improves. Consistency is key!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.