Interval training is a fitness program that features alternating exercise intensity. This means that after doing a relatively intense physical workout, a lighter form of exercise is performed next. This fitness program is highly effective especially when used in conjunction with a regular exercise routine. With this, a boring work out is perked up and helps one get over the hump when ones routine starts to plateau. In essence, this exercise speeds up fat burning process and builds up physical endurance.

The following are the benefits of interval training:

1. It makes you overcome plateau. An exercise regimen is said to plateau when it ceases to work like it normally does. Fat burning and muscle building reaches a certain point of stagnation realizing no improvement in the overall scale. Supplementing an exercise regimen with interval training makes you rapidly break through the barriers and improvement immediately ensues.

2. It enables you avoid boredom. The variety of exercise routines and intensity that interval training offers makes an exercise exhilarating. Alternating intensities makes one avoid the boredom or the lull that is usually experienced with regular exercise.

3. It's fast and simple. Interval training is quick and easy to do. No fancy equipment needed and most anyone can do it. In a matter of 30 minutes an entire routine can be completed.

4. It promotes lean muscle building. As the muscle mass increase with the daily exercise activities, the metabolism also increases dramatically, leading to more weight loss.

Like most other exercise routines, interval training needs to be started with a warm up. Gradually the intensity of the exercise is increased until the target heart rate zone is reached. The next phase should commence in no more than five minutes. Know your target zone by using a heart rate calculator. After reaching the target zone proceed with the high intensity phase which should last for at least one minute. From high intensity switch back to low intensity for at least 4 to 5 minutes. Continue with the other two phases for the next 30 minutes.

If you started with walking briskly for low intensity, switch to jogging for high intensity. Anything that is done should just simply be intensified with the next activity. Make sure that you don't overdo your high intensity exercise. The rule of thumb is to do it one quarter to one half of the time spent in low intensity. High intensity exercises are not meant to be endured for a long period of time. A soon as you feel a burning sensation that signals the need to switch to a lower intensity.

Take note, if you are switching from high intensity to low do not slow down too much as this will cause your pulse rate to drop drastically and as such you counteract the benefit of interval training. Make sure that you stretch your muscle after an entire phase. This eases soreness of muscles and joints. Once endurance is already established the intensity of the routines can be extended. The amount of time spent for the different phases and intensity should always be dependent on your physical condition and tolerance to strenuous exercises.