5 Best Interval Workouts for Quick Fat Loss

Written by - Reviewed by Consumer Health Digest Team

Published: May 26, 2015 | Last Updated: Dec 25, 2018

Interval Workouts for Quick Fat Loss

Interval Workouts are fast and extremely effective exercises for transforming your physique. They constitute of intense periods of work alternated with short recovery breaks. The intervals are ideal in keeping the workout intensity high while still maintaining form. One of the most important aspects about interval workouts is that they help you to continue lose fats even when you are not exercising.

In other words, your body is unable to deliver enough oxygen when you are engaging in strenuous activities and the debt created will have to be compensated when you stop working out. This means your metabolism will still be high for hours after you leave the gym.

5 Best Interval Workouts

1. 25-Minute Sprint Fartlek Workout
Fartlek is a Swedish name meaning “speed play.” It’s a type of training which combines speed intervals with steady continuous training state. In an unstructured format that aims to strengthen aerobic and anaerobic energy systems. You can change the intensity or speed whenever you wish.


  • Start with an eight-minute jog.
  • Run at a fast speed for 4 minutes
  • Get a 20 seconds sprint
  • Take a 1-minute walk
  • Sprint for 30 seconds
  • Take another 1-minute walk
  • Sprint for 10 seconds
  • Engage in yet another 1-minute walk
  • Jog for 5 minutes
  • Finally, run at your top speed for 1 minute to your finish before cooling down with a 5-10-minute walk.

See Also: Walking 2 Minutes an Hour May Help Reduce Risks of Sitting

2. 100m Walk-Back Sprint
The 100m walk-back sprint happens to be one of the most straight-forward and easy variations of high intensity interval workouts you should try. If you have a track, sprint for 50m, 100m or 200 before walking back to the starting point to recover. Repeat this process 4-10 times depending on your sprint distance.


  • If you are on a track, start with a warm-up using dynamic stretches or accelerations.
  • Sprint at your top speed for 100m and then walk to your starting point
  • Repeat the process 4 to 10 times

3. Lunge/Sprint Combination Intervals

Combination Intervals

This exercise combines intervals of high-rep strength training with aerobic cardio intervals. It is worth noting that this is a more advanced type of cardio exercise that should be performed with a lot of care.


  • Take a total of 30 lunges, completing 15 dumbbell walk lunges on each leg.
  • Immediately follow with a 30-second hill sprint on a treadmill
  • Take a 30-90 minutes recovery break and repeat
  • Complete 3-5 repetitions per set

4: Countdown Jump Rope Workout
This exercise best works if you select a specific amount of time. For instance, you can choose 2 minutes and then drop the amount of duration by 30 seconds on subsequent sets. The recovery time should be equal to the amount of time you spend exercising, making it a 1:1 work-to-rest ratio.


  • Perform as many jump rope revolutions as possible for 2 minutes
  • Take a 2-minute rest
  • Complete as many jump rope revolutions as you can for 1.5 minutes
  • Take a 1.5-minute rest
  • Repeat the same process for the subsequent sets of 1minute and 30 seconds.

5. You-Go-I-Go Swimming Workout

Go Swimming Workout

Swimming is a great low impact way to exercise all the muscles of your body, but can be made high intensity. Instead of making several laps at snail pace, crank up the intensity to get better workout in less time. Make it even more fun by involving a partner and ensure that it takes less than 10 minutes.

See Also: Swimming and Weight Loss: Is Swimming Good For Weight Loss?


  • Swim 8-10 laps as warm-up
  • Swim 2 laps at the top of your speed
  • Once you are done, let your partner complete 2 laps at the top of his/her speed as you rest.
  • Alternate for a total of 10 rounds or 20 laps.

What are the Benefits of Interval Workouts?

  • They are efficient and save time especially if you are on a tight schedule.
  • They help in burning more calories while promoting the body repair processes.
  • They boost the health of your heart
  • You can get them done without the involvement of equipments.
  • They are ideal in weight loss while preventing muscle loss
  • They boost your metabolic rate and preserve more muscle.
  • They can be performed anywhere and at any time.
  • Due to the challenges involved, they can only be performed without distractions to give quicker results

Precaution When Performing Interval Workouts

Overexcitement is the most common problem that many people face when performing interval training workouts. There is a tendency to push a little harder than you would in normal exercises. As a result, you may experience sore muscles or joints and an increased risk of injury. The following precautions are necessary:

  • Make realistic goals that fit your fitness routine
  • Always start with a safe warm-up routine
  • For better results, start at a slow pace before working towards longer intervals.
  • Try to maintain a steady but challenging pace throughout the interval.
  • Ensure your heart rate doesn’t exceed 110 bpm during rest
  • When stepping up your fitness levels, don’t increase duration and intensity at the same time.
  • Exercise on smooth and safe surfaces

Read Also: Calorie Burning Workouts on Treadmill


Regardless of whether your goal is to lose weight or keep physically fit, interval workouts have immense benefits on your overall wellbeing. They are easy to perform and can be carried out wherever you want. However, interval training should be performed with a lot of care to avoid the risk of injury.

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