Top 7 Interval Training Routines for High Stamina

Introduction:

HIIT or interval training is a powerful method of building stamina, increased rate of blood circulation and practicing exercise. This kind of training is characterized by alternating periods of brisk physical activity followed by less activity or complete relaxation. This is a useful method to lose calories, reinforce stamina, and gain strength faster than regular vigorous aerobic exercises. In this article on interval training, you will find the lists of 7 popular interval training routines that can make you build up the high stamina so that one can face any rigorous activities.

1. Tabata Protocol:

Tabata is a common protocol for training, which involves; 20 seconds of full-on exercise and then a 10 second rest for 4 minutes in total. This workout can be done with jumping squats, burpees or mountain climbers, among other exercises.

Sample Tabata Protocol Routine:

- Exercise: Jump squats - Work-to-rest ratio: This BW2 includes 20 seconds working and 10 seconds rest. - Number of rounds: 4

2. The 5-10-15 Interval Run:

This challenging interval routine can be done either on the treadmills below or just around your neighborhood. You will begin jogging for one minute and then sprinting for one minute, and then increase the time you spend jogging and the time you spend sprinting.

Sample 5-10-15 Interval Run:

- Warm-up: 5-minute brisk walk - Exercise: Jog - Work interval: 5 minutes - Rest interval: 1 minute - Exercise: Sprint - Work interval: 10 minutes - Rest interval: 2 minutes - Exercise: Jog - Work interval: 15 minutes - Rest interval: 2 minutes - Cool-down: 5-minute walk

3. Pyramid Intervals:

Pyramid Intervals which provide you with intermittent routines where you switch between intense and less intense exercises. The workout is in pyramid fashion and the intensity varies starting high before getting lower to a very low level and builds back up again.

Sample Pyramid Interval Routine:

- Warm-up: 5-minute brisk walk - Exercise 1: Very intensive - Jumping squats for 45 seconds. - Exercise 2: Moderate – Creative activity – identify and draw a tree, animal, etc (15 seconds) - Exercise 3: The final, and possibly the most challenging HIIT exercise - Burpees (60 seconds). - Exercise 4: Low-intensity - Plank (20 seconds) Do the pyramid two more times, then do the whole routine backwards. - Cool-down: 5-minute walk

4. The Fartlek Workout:

Fartlek which denotes ‘speed play’ in Swedish is a less stationary type of interval exercising where the person runs or jogs for a while, and then sprints at slight intermissions. This is a perfect match for people who don’t like strict intervals during their workout and need something more flexible.

Sample Fartlek Workout:

- Warm-up: 5-minute brisk walk - Main workout: jogging for 30 minutes while including efforts of sprinting for 30 seconds at different sets of the exercise - Cool-down: 5-minute walk

5. The Hill Climb:

Hill accelerations are very effective at developing endurance and correlation to the actual effort let’s say in a race or hiking up hill. Hill climbs can be done in the outdoors or in the treadmill although the latter is preferred by the author.

Sample Hill Climb Routine:

- Warm-up: 5-minute brisk walk - Exercise: Hill climb - Run at fast pace for 1 minute and walk back for 2 minutes - Perform the hill climb and jog 5 sets as the client goes up the hill and back five times. - Cool-down: 5-minute walk

6. The 1-Mile Repeat:

This is a very tough interval workout; which involves running the distance of one mile, half at a sprint and the other half at a jog. It is in fact good for both speed work and for improving the athletes endurance.

Sample 1-Mile Repeat Routine:

- Warm-up: 5-minute brisk walk - Exercise: Sprint - Sprint one mile - Exercise: Jog - Jog one mile Perform the sprint and jog intervals 4 sets with the same number of repetitions. - Cool-down: 5-minute walk

7. The Burpee and Jump Rope Intervals:

This interval program involves intense exercises such as burpees followed by a lower intense exercise such as jumping rope. There’s diffusively sufficient rest to catch the breath while even the moderate works are intense enough to create a feeling of accomplishment.

Sample Burpee and Jump Rope Interval Routine:

- Warm-up: 5-minute brisk walk - Exercise 1: Burpees - Work interval: 45 seconds - Rest interval: 45 seconds - Exercise 2: Jump rope - Work interval: 1 minute - Rest interval: 1 minute -> Continue the burpee and jump rope intervals 4 times - Cool-down: 5-minute walk

Final Thoughts:

These top 7 interval training routines for high stamina help you get improved stamina, strength and cardiovascular health. While each routine varies in intensity and structure, they all have one common goal: so as to allow you to develop stamina in the shortest of times possible. Specifically, you can find that no mater how, or to which degree, you are prepared to exercise interval training can allow you to reach the aimed goals. If you can include one or more of these routines in your workouts, you are well on your way to adding personal stamina and absolute physical health to your already expanding body. So, what are you waiting for? Far Easterners, the time has come to start our path to high stamina.