High Intensity Interval Training Workout Plan

by Monica

High intensity interval training is a great way to burn fat fast, as long as you use the same periodization techniques you do with your strength workouts. If your interval training workouts aren't working for you as well as you would like, the 6 week interval workout plan below will turn that around fast!

Interval training is really no different than strength training and getting results from your interval workouts is all about timing your intervals and manipulating the length of your work/rest periods.

Here's 3 super easy ways to do it that also keeps your weekly cardio workout schedule from getting predictable and boring.

Interval Training Workouts Week 1-2
Stick to a 1:3 then a 1:2 work to rest ratio so for every interval that you work at a very high intensity you rest at virtually no intensity for an interval 2 or 3 times in length. For example if you jump rope for 30-45 seconds then you would rest for 60-90 seconds (yeah, that long).

Believe it or not this is very hard to do because most of us have been conditioned to work at the same pace all the time (too easy or way too hard) but rest is just as important as work. If you don't feel you need rest then you need to work much harder during your work intervals. Below are 2 simple cardio workouts to help you get started.

3 min. mobility warm-up
dumbbell swings 45 sec./rest 90 sec.
burpees 45 sec./rest 90 sec.
alternate back and forth between exercises for 20 min.
2 minute dynamic flexibility cool down

3 min. mobility warm-up
dumbbell swings 30 sec./rest 60 sec.
burpees 30 sec./rest 60 sec.
alternate back and forth between exercises for 20 min.
2 minute dynamic flexibility cool down


Interval Training Workouts Week 3-4
After two weeks increase the intensity of your workouts by flipping around the ratio. This is what the tabata protocol is all about. So now instead of short work intervals and long rest periods you will do the opposite and work twice as long as your rest period (2:1 work to rest ratio). Flipping things around after two weeks will turn up the intensity big time so you burn more fat faster. Here's 2 fun interval training workouts to help you get started.


3 min. mobility warm-up
jump rope 20 sec./rest 10 sec.
mountain climbers 20 sec./rest 10 sec.
alternate back and forth between exercises for 15 min.
2 min. dynamic flexibility cool down

3 min. mobility warm-up
jump rope 30 sec./rest 15 sec.
mountain climbers 30 sec./rest 15 sec.
alternate back and forth between exercises for 15 min.
2 min. dynamic flexibility cool down

Interval Training Workouts Week 5-6
In the last two weeks of cardio workouts you will balance out the work/rest ratio so you're doing equal amounts of work and rest (1:1 work/rest ratio) but you will go back to intervals that are 2-3 times longer. This is not easy to do after you've been working the shorter intervals but this will skyrocket your endurance and incinerate that last layer of fat. Here's 2 killer interval training workouts to try.

3 min. mobility warm-up
outdoor sprints 45 sec./rest 45 sec.
jump squats 45 sec./rest 45 sec.
alternate back and forth between exercises for 20 min.
2 min. dynamic flexibility cool down

3 min. mobility warm-up
stadium step sprints 60 sec./rest 60 sec.
burpees 60 sec./rest 60 sec.
alternate back and forth between exercises for 15 min.
2 min. dynamic flexibility cool down

Remember that doing the same thing all the time never works very well for long.

This 6 week cardio workout schedule changes your intervals every single week so your body works harder each week and burns more fat faster by avoiding plateaus, injuries, boredom and fatigue.

Time your intervals with the Gymboss interval timer and get better results from your fatloss workouts.