Before beginning any exercise program you should consult with your doctor.
Interval training is inherently challenging, so begin slowly, listen to your own body, and practice
moderation and good judgment.
Interval Protocols (workouts)
Taku's Intervals If your new
to interval training, start here. Taku's Intervals begins with a great introduction to interval training. The
program is essentially a 12 week progression to the Tabata protocol.
Tabata Protocol Tabata
Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is
repeated 8 times for a total of 4 minutes.
A simple, proven system of conditioning.
Burpee Conditioning A Tabata
workout using 1 exercise—the burpee—taught by coach Ross Enamait. Ross Enamait is a boxer, a trainer of boxers,
and a fitness stud.
He'll teach you how to perform burpees, plus variations
with a dumbbell, weighted vest, and medicine ball. Includes a progression from Beginners to Masters
Commando If your ready for some variety and want to take your conditioning to a higher level, TacFit
Commando may be for you.
Scott Sonnon has created a highly sophisticated 10 month
progression that rotates between different interval protocols including Tabata and 'every minute on the
minute'. Not free, but worth the price. Recommended.
Exercises that work good for interval training
are movements that use your whole body and allow you to go all out. See "Taku's Intervals" (above) for more in depth guidelines.
Plug any of these exercises into one of
the interval protocols above. You can mix them up for
Here's the list:
Running: on hills, sand, barefoot, fartlek, track
intervals—any kind of running. (more below)
Shikko: samurai knee-walking variations. A natural if
you do Aikido. If shikko is too easy for you, do 360 degree turns or 'walking' sword cuts (suburi 4-7) on
Burpee: see "Burpee Conditioning" above.
Sand bag work
Swimming (more below)
Axe: cut a log. Used by
Sledgehammer swinging: pound an old tire. Alternate right and
left swings. Handy if you don't have a tree to cut.
See TacFit Commando for exercises
designed specifically for martial artists and tactical responders.
Ross Enamait demonstrates an interval workout. Tabata
protocol: 20 second intervals separated by 10 seconds
of rest. Repeat 8 times for a total of 4 minutes.
Equipment needed: 1 sledgehammer and 1 tire.
For a medical doctor's perspective on why you should be doing
interval training, read 1 of these books by Dr. Al Sears
Sears' interval program. 12 minutes to great conditioning and improved health.
Gymboss Interval Timer Designed specifically for interval training. The Gymboss can be programmed
for work intervals (minutes and seconds), rest periods, and number of intervals.
My Gymboss timer broke after less than 2 of
use. Poorly made in my opinion. The electric controls froze. Months before that the (plastic) screen scratched due
to poor materials. Do your own research on if the Gymboss has been improved. Let me know if you find a better