30 Minute Interval Training Workout to Blast Calories

Woman running on treadmill in gym
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Interval workouts are great for blasting calories and increasing endurance. The reason is that you alternate high intensity intervals (sprinting, hills or speed-walking), where you burn more calories, with recovery intervals (walking or slow-jogging) to let your heart rate come down. This is a great way to work harder without too much discomfort or risk of injury. The speeds and inclines listed are only suggestions, so adjust according to your fitness level.

Use the Perceived Exertion Scale to determine how hard you're working.

Time     Intensity/Speed               Incline              Perceived Exertion

10

3.0 mph - warm-up

1%

Level 2-3

5

4.5-5.0 - slow jog

2%

Level 4

1

5.5+ - fast run

3%

Level 6

2

4.5-5.5 - slow jog

0%

Level 4

1

5.6+ faster run

2%

Level 6-7
24.5-5.5 - slow jog0%Level 4

1

5.7 + even faster!

1-2%

Level 7

2

4.5-5.5 - slow jog

0%

Level 4
15.8 + go, go, go!1-2%Level 7-8
24.5-5.00%Level 4
53.0 - 4.00%Level 3

 

Total Time:  30 Minutes

Calories Burned:  A 150-lb person can burn 200-300 calories depending on workout settings

Make sure you end your workout with a cool down and a stretch to let your body come back into balance.

More Interval Training Workout Options

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