Which is better: a hundred meters to the limit or a jog on park alleys? The second, of course, is more pleasant. But the first allows you to burn nine times more fat. Interval training is when running, jumping, squats, push-ups and any other high-intensity exercises alternate with short rest.

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The question “how to train to clean up here” is being asked daily by fitness instructors by millions of people around the world. In response, it is customary to advise measured running, leisurely bike rides, monotonous skipping and other aerobic training. The main thing, instructors say, is to control the heart rate (HR): the pulse for 60–80% of your individual maximum, which is calculated by the formula: 220 minus age (for women) and 205 minus 1/2 age (for men), is considered optimal for burning fat. )

For example, if I want to lose weight, I will have to make sure that my working pulse during training is about 130 beats per minute. In this mode, you can (and should) do it for an hour and a half or two in order to achieve visible results. The problem is that neither I nor most ordinary people have these two hours a day.

What is interval training?

Interval training, a method that maximizes efficiency and reduces training time, was borrowed by fitness from professional sports. This is interval training – when running, jumping, squats, push-ups and any other high-intensity exercises alternate with short rest. Such classes last a maximum of half an hour, but a person remembers these half an hour for a long time.

Interval training is not as pleasant as a set on an elliptical trainer in front of the TV. Here you have to work on wear, because high intensity is, for example, 25 squats in half a minute, then ten seconds of rest, then again squats, and again rest. And so 5-10 minutes!