In the last few years, we are increasingly interested in using exercise to cope with busy and stressful lives. In fact, a recent poll revealed that 43% are interested in using workouts as a way to feel better. But healthy intentions are often sabotaged by exercise options that do not align with our preferences. We get bored with the same routines. And 34% of Americans say they struggle to find new and interesting options to work up a sweat. Mixing in new options and trying interval training are great ways to keep workouts engaging.
In addition to avoiding boring workouts, a top reason for low fitness is a perceived lack of time for working out. 30% of adults say that finding time for a workout is a major challenge. Interval training is ideal for those who want a time-efficient option that adds variety to their routine. And interval workouts are now offered on-demand for Treo members, supporting those fitness goals in less time than ever!
You may be reluctant to consider shorter workouts, but they are as effective (or even more effective) as longer exercise session if they involve interval training.
Interval training describes workouts that include brief periods (30 seconds to 2 minutes) of higher effort. Training at a higher level of intensity causes the body to adapt in new ways. Interspersing these short bursts of high effort with recovery intervals is more effective than “steady-state” workouts, where the intensity does not vary much.
Reaching all-out effort is part of Sprint 8, an interval training method that uses eight 30-second bursts of activity. After each one, the recovery intervals are 90 seconds. Combined with about three minutes of warming up and cooling down, Sprint 8 takes just 20 minutes. Importantly, the maximum amount of time at high intensity is only four minutes (because it is eight intervals lasting 30 seconds each).
Sprint 8 can be completed using a wide range of equipment or using run/jog/walk approaches outside. And even though the term “sprint” sounds like something a track athlete would enjoy, it refers to the level of intensity of those short bursts, not to the movement pattern of sprinting.
Higher intensity intervals have been confirmed effective in a wide range of individuals, regardless of their initial fitness level.
Peak intensities reached during exercise matter more for fitness than the total amount of time. This is why interval training can be short but effective. And sprint intensity intervals can accommodate a wide range of fitness levels, even beginners. What looks like all-out intensity for one person is often very different for another. It could be a fast-paced walk for someone who is not yet adapted to regular exercise, for instance.
Studies confirm that intervals can work for a wide range of individuals!
Several studies tested all-out interval training in sedentary individuals who were heart transplant recipients. These folks are vulnerable to further diseases, with 59% developing blood vessel disease, 33% developing kidney failure, and 32% developing type 2 diabetes after their transplant. One study recruited individuals (around age 60) who had received their hearts five years prior. Intervals were completed on treadmills and indoor cycles for three months, resulting in lower blood pressure and increased fitness by an average of 17%!
Other research recruited individuals who had been inactive for most of their lives. For example, sedentary women were involved in a study who weighed an average of 215 lbs., having about 50% fat mass. All tried sprint intensity interval training, using all-out 30-second intervals on an indoor cycle three times a week. After just four weeks, intervals helped them achieve an impressive 12% gain in fitness! The authors conclude that: “The rapid, relatively large improvement … suggests sprint intensity interval training should be considered when rapid changes in cardiorespiratory fitness and reduced risk of chronic disease are desired.” 
Many studies recruit participants who are active but do not have experience with all-out interval training. Two weeks of regular sprint intensity interval training improved fitness by 7.5%! This is impressive because only six exercise sessions were sufficient to improve fitness.
The results of this study highlight the importance of adding a little intensity to those workouts. They don’t have to be long workouts to be effective for fitness gains, but they do have to include moments of challenge to enhance fitness.
Convenient options are crucial for those with busy lives. That’s why Treo provides all members with an array of options that serve diverse needs.
Members gain access to hundreds of on-demand fitness videos using every kind of modality, and non-equipment workouts are also included. Intervals are one of many options for workout structures. And short options are also available, starting at just 5-10 minutes. This way, everyone can find an option that fits into their schedule. Interval training is also offered in several lengths, helping members to sample new and effective approaches to support their fitness goals.
We offer the full Sprint 8 experience, too. At 20 minutes, this fast-paced workout is sure to keep you engaged from start to finish!
Interested in learning how to bring those workout options to your team or organization? Let’s get in touch! Email info@treowellness.com to find out how to gain resources that add variety to those workout routines.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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