Internal training is a type of training that involves alternating short periods of intense exercise with recovery periods. Interval training is an evolution of fartlek (“speed play”), a Swedish concept developed in the 1930s to train cross country-runners by alternating periods of fast and slow running. Alternating sprinting and jogging remains the most popular type of interval training, but the practice has been adapted to other workouts as well.
[High-intensity interval training](https://www.masterclass.com/articles/hiit-workout-guide) (HIIT) is a type of interval training. Interval training programs can range from low intensity to moderate intensity to high intensity across the duration of the workout. HIIT training involves alternating between moderate intensity and maximum intensity in short bursts. This is why HIIT is better suited for advanced athletes under the supervision of a personal trainer or coach.
Interval training is a very popular tool in sports medicine for the health benefits and athletic utility it provides in only a short amount of time. 

- __Heart health__: Interval workouts may improve heart health and overall cardiovascular fitness. An interval training workout routine works both the aerobic and anaerobic energy systems, which may improve an individual’s VO2 max, or the maximum potential oxygen consumption during increased intensity. 
- __Weight loss__: While interval training sessions aren’t necessarily better than steady-state or endurance training for fat burning or for burning calories, it is nonetheless a great weight loss tool. Interval training can be used in conjunction with monitoring calorie intake to lower your overall body weight and increase lean muscle, which can improve your metabolic health. Like with any workout, how many calories you burn with interval training is dependent on the duration and intensity of the training. 
- __Shorter workouts__: Interval training can be done in as little as fifteen minutes, which makes it much more manageable for people with less time to work out. Some studies suggest that you may get the same cardiovascular benefits from interval training as you would for the same amount of steady-state cardio. 
- __Prevent boredom__: Varying the intensity and length of exercise and recovery intervals can make your workout more interesting.
You can adapt interval training to almost any cardio-focused aerobic exercise, but it’s generally not used for resistance training (such as push-ups) or strength training (such as with weights). Always remember to warm up before and cool down after raising your heart rate, with low-intensity exercises or stretching.

1. __Sprinting__: Alternating between jogging and sprinting is the most popular form of interval training. You can do sprint interval training on a treadmill or on a track. Select the speed and distance of sprinting that matches your fitness level, and then jog to reduce your heart rate in between sprints. 
2. __Jumping rope__: Using a jumping rope is a great way to do interval training if you don’t have access to a track or treadmill. Alternate fast-paced jumping with relaxed jumping. 
3. __Stair running__: Running stairs can be a very intense lower-body exercise, working some of the same muscles as [lunges](https://www.masterclass.com/articles/lateral-lunge-guide), including [glutes](https://www.masterclass.com/articles/glute-workouts). To avoid injury, run quickly on the uphill and reduce speed going downhill.
4. __Cycling__: Biking is a great low-impact exercise that allows you to get a serious workout without injuring your knees or joints. To incorporate interval training into your cycling routine, pedal quickly for short bursts, and then reduce your speed to cool down. It will be easier to control the pace of interval training on an exercise bike than outdoors.
5. __Swimming__: Swimming is a great full-body, low-impact exercise. Try alternating freestyle sprints with a more relaxed [breaststroke](https://www.masterclass.com/articles/breaststroke-guide).
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Coaches and trainers love interval training because it’s a way of bringing up your heart rate without exhausting yourself. Find out if this style of training is right for you.

Coaches and trainers love interval training because it’s a way of bringing up your heart rate without exhausting yourself. Find out if this style of training is right for you.

What Is Interval Training? 5 Interval Training Exercises

Internal training is a type of training that involves alternating short periods of intense exercise with recovery periods. Interval training is an evolution of fartlek (“speed play”), a Swedish concept developed in the 1930s to train cross country-runners by alternating periods of fast and slow running. Alternating sprinting and jogging remains the most popular type of interval training, but the practice has been adapted to other workouts as well.

What Is Interval Training?

<a href='https://www.masterclass.com/articles/hiit-workout-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/hiit-workout-guide","linkCopy":"High-intensity interval training","category":null}'>High-intensity interval training</a> (HIIT) is a type of interval training. Interval training programs can range from low intensity to moderate intensity to high intensity across the duration of the workout. HIIT training involves alternating between moderate intensity and maximum intensity in short bursts. This is why HIIT is better suited for advanced athletes under the supervision of a personal trainer or coach.

Interval Training and HIIT: What’s the Difference?

Interval training is a very popular tool in sports medicine for the health benefits and athletic utility it provides in only a short amount of time. <ul class="mc-m-4 list-styled"><li class="">Heart health: Interval workouts may improve heart health and overall cardiovascular fitness. An interval training workout routine works both the aerobic and anaerobic energy systems, which may improve an individual’s VO2 max, or the maximum potential oxygen consumption during increased intensity. </li><li class="">Weight loss: While interval training sessions aren’t necessarily better than steady-state or endurance training for fat burning or for burning calories, it is nonetheless a great weight loss tool. Interval training can be used in conjunction with monitoring calorie intake to lower your overall body weight and increase lean muscle, which can improve your metabolic health. Like with any workout, how many calories you burn with interval training is dependent on the duration and intensity of the training. </li><li class="">Shorter workouts: Interval training can be done in as little as fifteen minutes, which makes it much more manageable for people with less time to work out. Some studies suggest that you may get the same cardiovascular benefits from interval training as you would for the same amount of steady-state cardio. </li><li class="">Prevent boredom: Varying the intensity and length of exercise and recovery intervals can make your workout more interesting. </li></ul>

Potential Benefits of Interval Training

You can adapt interval training to almost any cardio-focused aerobic exercise, but it’s generally not used for resistance training (such as push-ups) or strength training (such as with weights). Always remember to warm up before and cool down after raising your heart rate, with low-intensity exercises or stretching.<ol class="mc-m-4"><li class="mc-my-4"> 1. Sprinting: Alternating between jogging and sprinting is the most popular form of interval training. You can do sprint interval training on a treadmill or on a track. Select the speed and distance of sprinting that matches your fitness level, and then jog to reduce your heart rate in between sprints. </li><li class="mc-my-4"> 2. Jumping rope: Using a jumping rope is a great way to do interval training if you don’t have access to a track or treadmill. Alternate fast-paced jumping with relaxed jumping. </li><li class="mc-my-4"> 3. Stair running: Running stairs can be a very intense lower-body exercise, working some of the same muscles as <a href='https://www.masterclass.com/articles/lateral-lunge-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/lateral-lunge-guide","linkCopy":"lunges","category":null}'>lunges</a>, including <a href='https://www.masterclass.com/articles/glute-workouts' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/glute-workouts","linkCopy":"glutes","category":null}'>glutes</a>. To avoid injury, run quickly on the uphill and reduce speed going downhill. </li><li class="mc-my-4"> 4. Cycling: Biking is a great low-impact exercise that allows you to get a serious workout without injuring your knees or joints. To incorporate interval training into your cycling routine, pedal quickly for short bursts, and then reduce your speed to cool down. It will be easier to control the pace of interval training on an exercise bike than outdoors. </li><li class="mc-my-4"> 5. Swimming: Swimming is a great full-body, low-impact exercise. Try alternating freestyle sprints with a more relaxed <a href='https://www.masterclass.com/articles/breaststroke-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/breaststroke-guide","linkCopy":"breaststroke","category":null}'>breaststroke</a>. </li></ol>

5 Interval Training Exercises

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

Coaches and trainers love interval training because it’s a way of bringing up your heart rate without exhausting yourself. Find out if this style of training is right for you.

Coaches and trainers love interval training because it’s a way of bringing up your heart rate without exhausting yourself. Find out if this style of training is right for you.
