One of the best ways to burn fat is to implement Interval Training into your weekly workout routine.

In this article I’ll explain what interval training is and how to set up a program to help you maximize your caloric expenditure.

It takes 30 minutes to complete…but make no mistake – this workout will have you feeling the burn!


Interval training for weight loss

Interval training pairs multiple exercises together with short rest periods between each exercise to create circuits.

These circuits can be as few as four exercises and as many as eight or more exercises, depending on your current level of physical conditioning.

Work : Rest ratio

Typically, I will use a 3:1 work to rest ratio with my clients, but if you are just getting back into exercise, you can start with a 3:2 work to rest ratio to build up your endurance.

For this workout, you’ll be using the 3:1 work to rest ratio in 45 second exercise intervals with 15 second rest intervals (if you are just starting out, try resting for 30 seconds if 15 is not long enough).

Why interval training is so effective for losing weight?

There are a couple reasons interval training is so effective in helping burn excess calories.

1. A state of EPOC

Interval training puts the body into a state of EPOC (excessive post-exercise oxygen consumption) following the completion of the workout.

High intensity intervals leave the muscles with less oxygen than they need to fully recover during the workout. This leaves us with a “debt” of oxygen that needs to be made up for once we are done.

2. Aerobic/ anaerobic heart rate zone

By resting for short periods of time between exercises, it also keeps your heart rate elevated in an aerobic/anaerobic state (70% or higher of your maximum heart rate).

Maximum heart rate calculator

A ‘rule of thumb’ system to find your maximum heart rate (MHR) – simply subtract your age from 220 (ex. 220-26 = 194 MHR).

Once you have that number, multiply it by 70% to find the minimum target heart rate (THR) you want to stay at during your workout (ex. 194 x 0.7 = 135.8 THR).

This leaves your metabolism charged up for potentially hours after you leave the gym!

When building your interval workouts, you’ll want to use compound exercises that will work more than one muscle group at a time.

interval training for weight loss_2Compound exercises

Compound exercises require movement at more than one joint (think of a squat vs a dumbbell curl), and will result in a larger energy expenditure than a simple movement.

Pair four to five exercises together to create your circuit, and perform a minimum of three rounds on each circuit.

I have included an example interval workout that should take you about 30 minutes to complete. Remember that it is important to warm up before beginning any exercise routine.

• Circuit One

Perform 3 rounds, 45 seconds each exercise, 15 seconds rest between exercises

– Kettlebell Goblet Squats

– Push Ups w/Dumbbell Row

– Kettlebell Swings

– Mountain Climbers

– 1 minute rest between rounds

• Circuit Two

Perform 3 rounds, 45 seconds each exercise, 15 seconds rest between exercises

– Traveling Kettlebell Lunges with a Front Rack Carry

– Single Arm Dumbbell Push Press (do each arm for 45 seconds)

– Medicine Ball Slams

– Burpees

– 1 minute rest between rounds

These circuits will be sure to get your blood pumping and heart racing!

If you like what you see here and would like details on a long-term exercise plan designed specifically for YOU, contact me here today!

Connect with Expert Jason Noble

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans