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Intervals consist of high intensity work periods combined with low intensity or rest periods. They are a great way for athletes to increase their aerobic capacity and lactate threshold, and also help to burn body fat more effectively by boosting your metabolism. There are many types of interval training, with a few shown below. The time spent doing an interval session can range, but an effective interval workout can be done in less than 20 minutes!

Standard Intervals

High-Intensity Interval Training (HIIT)

Tabata Intervals

Fartlek Training

Pyramid Intervals