Jan 20, 2025

Interval training: your path to more fitness, strength and endurance | ATLETICA

Are you looking for a workout that will take your fitness to the next level, burn fat and increase your endurance in record time? Then interval training could be just the thing for you. This method is not only extremely effective, but also incredibly versatile - regardless of whether you are a runner, strength athlete or fitness beginner.

In this blog post, you'll learn what exactly this training is, how it works, and what variations there are - from aerobic intervals to high-intensity interval training (HIIT). We'll also take a look at the pros and cons so you can decide whether this training method suits your goals.

Let's dive in together and find out why this workout is the secret weapon for many fitness enthusiasts!

What is interval training and how does it work?

Interval training, also known as varying intensity training, is a form of workout that alternates periods of high intensity exercise with periods of recovery. This combination allows you to get an effective workout in a short period of time that increases both your endurance and strength.

The concept behind it is very simple: you alternate between periods of intense exertion, where you push yourself to your physical limits, and quieter recovery periods, where you can regenerate. A typical example of this is alternating between a fast sprint and a slow walk or jog.

This method is particularly effective because the body burns more energy during the high-intensity phases and adapts to the strain during the rest phases. This not only leads to an improvement in performance, but also to a so-called afterburn effect - your body continues to burn calories after training in order to recover.

A big advantage of the workout - or intense load control - is that it can be adapted to almost any type of training and fitness level. Whether you're training on the treadmill, cycling, swimming, or even with strength exercises like burpees and squats, the structure remains the same: load, rest, repeat.

Aerobic Interval Training (LIIT) vs. HIIT: What are the differences?

The intensity makes the difference! The two main variants, aerobic interval training (also called low-intensity interval training, or LIIT for short) and high-intensity interval training (HIIT), differ fundamentally in their intensity, objectives and effects.

1. Aerobic Interval Training (LIIT)

LIIT stands for moderate interval training, where the exercise phases are less intense and remain in an aerobic zone. This means that your body mainly uses oxygen to generate energy without entering the anaerobic zone (without oxygen). An example of LIIT would be alternating brisk walking and easy jogging over a longer period of time.

Advantages of LIIT:

Gentler on joints and cardiovascular system.
Ideal for beginners or people recovering from an injury.
Supports fat burning through even strain.

Target group: LIIT is ideal for beginners, older people or anyone who prefers a more relaxed workout that is still effective.

2. High-intensity interval training (HIIT)

HIIT, on the other hand, goes all out: In the intensive phases, you push your pulse to the upper limit of your performance capability - often at 80-90% of your maximum heart rate. Typical HIIT exercises include explosive movements such as sprints, burpees or jump squats, followed by short recovery phases. The workouts are usually short and last between 10 and 30 minutes.

Benefits of HIIT:

Maximum fat burning, even after training through the afterburn effect.
Improved endurance and strength in a short time.
Very time efficient for a hectic everyday life.

Target group: HIIT is perfect for advanced users who want to push their performance limits or for anyone who wants to achieve quick results.

Comparison: What suits you?

While LIIT offers a steady and sustained workout, HIIT is for the adrenaline junkies among fitness enthusiasts who want to get the most out of themselves. Both options have their place, and the choice depends on your fitness level, goals, and time available. If you're just starting out or prefer a longer workout, LIIT is the better choice. If you're looking for an intense, short workout that will get you going, HIIT is for you!

This is what a LIIT training can look like

Low-intensity interval training (LIIT) is ideal for anyone who wants to improve their fitness in a gentle way. The focus is on moderate intensity and a longer lasting load. Here is an example of what a LIIT workout could look like:

1. Warm-up (5 minutes)

Start with light walking or easy cycling to warm up your body and prepare your muscles.
Optional: A few dynamic stretching exercises such as leg and arm circles.

1. Main part (20 minutes)

Phase 1: 3 minutes of brisk walking or slow jogging.
Phase 2: 1 minute of normal walking or very easy walking pace.
Repeat this alternation (3 minutes of exertion, 1 minute of recovery) 5 times.

2. Cooldown (5 minutes)

Finish your workout with some easy walking or stretching to lower your heart rate and relax your muscles.

Important information for your LIIT training

Intensity: Keep the intensity at a level where you can still carry on a conversation while doing the exercises. It should be strenuous, but not overwhelming.
Adaptability: You can individually adjust the stress and recovery phases depending on your fitness level. For example, instead of walking and jogging, you can also use cycling at varying speeds or swimming.
Regularity: To see progress, you should incorporate LIIT into your training plan 2-3 times a week.

This workout is perfect for a gentle introduction to the world of interval training or for days when you don't want to put too much strain on your body. It will make you sweat without overexerting yourself!

Example of a HIIT interval training

High-intensity interval training (HIIT) is known for its intensity and effectiveness. Here's an example of a 20-minute HIIT workout that works the entire body. You don't need any equipment - just your body and some space!

1. Warm-up (3 minutes)

30 seconds of jumping jacks
30 seconds of arm circles
30 seconds of slow knee raises
Repeat to gently increase your heart rate and prevent injury.

2nd main part (16 minutes)

Perform each exercise for 40 seconds at maximum intensity, followed by 20 seconds of rest. Repeat the entire cycle 4 times.

Burpees: A combination of squats, push-ups and jumps – a real all-rounder!
- Alternative: Squats with jump if push-ups are too intense.
Mountain Climbers : Get into the plank position and pull your knees alternately towards your chest – as fast as possible
jump squats
Squat down and jump up explosively, cushioning your landing gently.
plank-to-shoulder tap
In the plank position, alternately place your right hand on your left shoulder and your left hand on your right shoulder. Maintain stability in your core .