Interval training is the easiest way to maximize the small amount of time that a busy mom has to work out.  Interval workouts are those that alternate high-intensity levels with lower-intensity effort. For example, a  20-minute cardio workout that consists of 2 minutes sprinting on the treadmill followed by 1 minute of complete rest. I have come to love interval training whether on a treadmill at the gym or running on my neighborhood streets.  Researchers have found that intervals burn three times as much fat as running twice as long at a moderately hard, steady pace.  Intervals burn more calories than exercising at a consistent level of exertion for the same amount of time. What's more, recovery from interval training forces the body to continue burning fat for energy. This all leads to an increase in post-workout calorie burning. It’s a winning proposition for a busy mom – spend less time and see greater results!

Here are 3 real-life scenarios I have used over the years to fit in interval training whether at the gym or at home:

Interval training in your neighborhood at home: You can try using interval training when you go running around your neighborhood during warm weather days.  (You could apply the same idea to walking the neighborhood). When running around your house, you need to find a set route that you run consistently because 1) you can chart the miles, and 2) you can find a path that includes sections of sidewalk that are not broken up by a driveway so that you aren’t sprinting so fast that you can’t stop when a car quickly pulls out of a driveway!  Knowing these non-driveway sections are there, you can anticipate when your intervals come and build them into your workout.  For example, I run from my house to the university nearby.  I know there are long sections around the university in which there are fences and no driveways. I do my intervals in these sections. I jog at my normal pace and then sprint through these sections, each of which takes about 15 seconds to do.  There are four of these sections in a line along the sidewalk. Once I complete one set of these four intervals, I either jog home at a steady pace (no more intervals) , or I run the path home where there are 3 more interval sections built in (i.e., one alongside a large corporate building, one by the elementary school, one alongside a cemetery). 

Interval training at the track: the easiest place to do interval training is at a track by your local high school or community center.  At the track you can run segment of sprints, jogs, walks and rest all together.  You can even take the kids with you. If they’re young and asleep in the stroller and you are as paranoid as I am, park it in the middle section of the track so that you can watch them from any vantage point on the track.  If they’re older, you can let them run around the outside edge of the track by you while you run on the inside of the track (the side note here being that the inner most lane is meant for the fastest runner, while the outermost lane in theory is for walking or slow jogging.  Pick the lane based on your speed/ability and who else is on the track at the time). I’ve also give them a soccer ball to play with in the middle section of the track while I run.  An added benefit, if you’re feeling really fit at the track, is to do bleachers in the stadium to help tone your backside once you’ve completed your intervals.

Interval training at the gym: When you’re on a cardio machine at the gym, use the “manual” option on the machine, not the “interval training” option as confusing as that might seem.  Manual lets you have control of the timing.  When you’re starting out, the easiest thing to do is to set the machine at a low speed and vary the speed of your feet.  As silly as it sounds, trying to hit the workout monitor keys to change the speed up and down every minute seems to frustrate beginners. Don’t create a situation that will make you want to give up before you’ve really started. Instead, choose a low speed that allows you to easily walk/jog but also allows you to sprint when you are ready – the change is in your mind as watch the timer and tell yourself when to move between speeds.

Now for the specifics. Here are two minute-by-minute variations of interval training that I like to use whether at home or at the gym

The first is the standard interval training that allows you to work up slowly and alternate the same period of low intensity with the same period of higher intensity.

·         3 - 5 minutes warmup (light jog, low intensity, slower movements)

·         1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

·         3 - 5 minutes cool down (light jog, low intensity, slower movements)

The second is set up like a pyramid, with the most intense level in the middle and gradual increase/decrease on each end.

3 – 5 min. warm up

30 sec. fast; 1 min. rest/low speed

45 sec. fast; 1 min. rest/low speed

60 sec. fast; 1 min. rest/low speed

75 sec. fast; 1 min. rest/low speed

90 sec. fast; 1 min. rest/low speed

75 sec. fast; 1 min. rest/low speed

60 sec. fast; 1 min. rest/low speed

45 sec. fast; 1 min. rest/low speed

30 sec. fast; 1 min. rest/low speed

3 -5 min. cool down

Interval training gives you the most bang for your buck. It challenges your body so that when aerobic activity becomes more intense very quickly, increasing your heart rate and then decreases bringing you back to a baseline, your body has to work extra hard to burn fat. It may sound daunting at first, but give it a try within the limits of your ability (i.e., walking/jogging, running/sprinting, etc.).  For a busy mom, it’s the best kept secret to efficient exercise!

The caveat: I’m not a medical expert, but want to be sure to share that all of the research on intervals warns people to get the clearance of a physician and for those with chronic heart conditions – DO NOT do intervals based on my article if this is you.