Interval Training to Build Muscle or Lose Weight
If you want to build muscle, you need to add some form of resistance training to your workouts. You might
think this means hitting the weight machines at the gym, but there is another way.
With the right set of exercises, your body provides all the resistance you need to build muscle fast. That
means no fancy equipment, no gym membership and, best of all, you can take this workout wherever you go.
Build Muscle With Interval Training
There are many programs that use the body’s resistance to help people bulk up. One of the most popular these
days is high-intensity circuit training, also known as interval training.
With interval training, you alternate between bursts of intense energy and short periods of rest. This type
of workout provides both resistance and aerobic training—you can strengthen your muscles while improving your
And because interval training is an intense workout—you’ll be working at your limit all the way through—you
can fit a lot of exercise into a short amount of time … perfect for anyone who’s busy (and who isn’t these
One interval training program on the market today is the INSANITY® workout, designed by Shaun T (creator of
the best-selling Hip Hop Abs).
The Insanity workout is a video-based course, so you can work at your own pace and wherever you have your
laptop or DVD player. It has proven to give great results.
In addition to the workout DVDs, the program comes with other tools that will help you build strong muscles,
such as a nutrition plan to fuel your body and a workout calendar to track your progress.
The Insanity workout is one of the most intense workouts available today. If you are just starting out (or
getting back into exercising), check with your doctor first. And remember, the secret is to work out at your
own limit (not someone else’s).
Interval Training for Weight Loss
Many exercise programs claim to promote weight loss, but if you really want to shed those extra pounds, you
need to work hard.
You also need to work smart by including both aerobic exercise and resistance training in your workouts—
combining these will help boost your metabolism.
If you’re short on time, though, it may seem impossible to fit all of that into your busy week. One way to
get more out of your workouts is with interval training, aka high-intensity circuit training.
This type of fast-paced workout includes both aerobic and resistance components. It’s also a very intense
program so it will burn away the fat even faster.
Interval training packs a lot into each workout by alternating between bursts of maximum effort and short
periods of rest. This keeps you exercising at your limit for the entire workout.
There are many interval training programs on the market today. As mentioned before, the Insanity
Workout is a video-based course that you can take with you anywhere.
The Insanity Workout has a good dose of cardio to burn fat, but it also includes core exercises, resistance
training, and sports drills.
Each workout is 60 minutes long and, best of all, the only equipment you need is your DVD player—your body
provides the resistance.
The Insanity Workout also comes with other tools to help you achieve your weight loss goals—like a workout
calendar to help you track your progress, and a nutrition guide to fuel your weight loss.
Don’t be fooled, though. This is a very intense workout. If you are just starting out with your exercise
program, remember to work at your own pace, not someone else’s. Over time, you will be able to increase the
intensity of your workouts.
Improve Your Health With Interval Training
If you want to stay healthy throughout your life, eating right and staying physically active are key.
While many people focus on changing their diet—things like eating more vegetables and fewer processed meats—
physical activity also needs to be part of your overall plan.
Sadly, just over 20 percent of American adults meet the government’s guidelines for aerobic exercise and
resistance training—150 minutes of moderate-intensity aerobic activity and two or more days of muscle-
strengthening activity each week.
When you look at it like that, that much exercise doesn’t seem like a lot. But between work and family,
finding time to exercise regularly can be difficult.
What’s the solution? Interval training. This type of exercise program packs a lot into a short amount of time.
You get aerobic exercise, resistance training, plus all of the health benefits that come from regular
exercise—such as reduced risk of obesity, diabetes, and heart disease.
Interval training works by alternating between bursts of maximum effort and short periods of rest. This keeps
you working at your limit throughout the entire session.
There are many interval training programs available, but the one I recommend is Insanity. The Insanity workout actually fits the government’s guidelines for physical activity too.
Each 60-minute session of this workout program works all the major muscle groups (upper and lower body, core), plus provides plenty of cardio and speed drills to keep your heart racing.
As part of the program, you also get a nutrition plan (remember, eating well goes hand-in-hand with exercise)
and a workout calendar to help you stay on track.
As it’s name implies, the Insanity Workout is intense, so don’t push too fast, too soon. You’ll gain more in
the long run if you build up to you maximum effort slowly, giving your body time to adapt. This is especially
true if you are getting back into exercise, or starting for the first time.