20 Minute Interval Training

A great way to burn body fat is to incorporate resistance training, good nutrition and interval training into your weekly routine. See Lose Body Fat.

I know that our fat loss clients get the best results when they do their ‘homework’. We generally see our clients 2 to 3 times a week. We will do high heart rate resistance style circuits with Kettle bells, Bar Bells, Medicine Balls, Dumbbells, TRX Suspension Straps etc. Our outdoor group clients also are put through their paces using this style of training.

Training with us 2 to 3 times a week will get you fitter, leaner, stronger, faster, more motivated and energised. But if you want to get the best results you must do your homework! (Can you tell I used to be a teacher?)

Clients that follow our 20-minute cardio interval-training workout 3 times a week, eat right and train with us 2 to 3 times a week get fantastic results!

I do not think that 20 minutes of homework is too much to ask when the pay off is a healthy, lean, fit body. Do you?

20 Minute Interval Training Schedule

This high intensity program tends to burn fat more effectively than low intensity exercise as it speeds up your metabolism and keeps it elevated for some time after your workout.

Perform this exercise 3x a week in order to gain the best results.

You can perform this exercise on any piece of cardio equipment in the gym or running or cycling outside, it is your choice.

You need to understand Rate of Perceived Exertion (RPE) in order to work out how hard you need to be working during the session. Perceived exertion can be assessed by using of a 1-to-10 chart to rate the feelings caused by your exertion. The success of this style of training depends upon training ‘smarter rather than longer’ but means you have got to hit the higher levels to see results.

Please be careful if you are new to exercise or are a beginner. You should not be going ‘flat out’ at this stage. It is always best to work with one of our Personal Trainers to help you understand and assess what your levels are before trying this Interval Training Schedule.

1 – on couch watching TV!
2
3
4
5 – Moderate
6 – Starting to ‘feel it’
7 – Somewhat Hard
8 – Hard
9 – Only a little bit of gas left in the tank
10 – Maximum Effort, flat out

Start with a 2-minute warm up phase at level 5, take it up to level 6 for a minute, raise the intensity to level 7 for a minute then level 8 and then maintain at level 9 for one minute before returning to level 6 again. Repeat the pattern three times but on the last cycle go for level 10 for one minute. Cool down for one minute at level 5 to finish.

BOOM!


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What you're saying...

Before I started with you guys I couldn’t tie my shoes without pain. I could never have imagined I would now be dead lifting and squatting pain free. Thank you so much.

Robert

2015-04-21T13:32:54+00:00

Robert

Before I started with you guys I couldn’t tie my shoes without pain. I could never have imagined I would now be dead lifting and squatting pain free. Thank you so much.
I grabbed the sides of my jacket and started to breathe in to get the buttons done up and to my surprise I no longer needed to breathe in!!!!! I am so happy. 15 kgs down and i’m pumped about buying a new smaller size jacket soon.

Jo

2015-04-21T13:35:00+00:00

Jo

I grabbed the sides of my jacket and started to breathe in to get the buttons done up and to my surprise I no longer needed to breathe in!!!!! I am so happy. 15 kgs down and i’m pumped about buying a new smaller size jacket soon.
Jean has been a very pivotal part in my life changing and I have lost 13 kilos since April this year.  I am very excited to be going to what she calls “another level in training” next year. She is fantastic!!

Tanya

2015-04-21T13:41:47+00:00

Tanya

Jean has been a very pivotal part in my life changing and I have lost 13 kilos since April this year.  I am very excited to be going to what she calls “another level in training” next year. She is fantastic!!
My staff train twice a week with Innervate: once before work and once after. They absolutely love it, they tell all their friends and more importantly all of our clients how amazing we are for putting it on for them. It is well worth the small (tax deductable) spend”

Matt Stubbs - Stubbs Design Tribe

2015-04-21T13:46:26+00:00

Matt Stubbs - Stubbs Design Tribe

My staff train twice a week with Innervate: once before work and once after. They absolutely love it, they tell all their friends and more importantly all of our clients how amazing we are for putting it on for them. It is well worth the small (tax deductable) spend”
I could not wish for a better or more supportive personal trainer. Your life - commitment to fitness shines through and its been a blessing to share this with you.

Nicci

2015-04-21T13:50:26+00:00

Nicci

I could not wish for a better or more supportive personal trainer. Your life – commitment to fitness shines through and its been a blessing to share this with you.
Josie ROCKS! She walks the walk and talks the talk. She is a total inspiration to me and I TOTALLY love training with her.

Mal

2015-04-21T13:52:53+00:00

Mal

Josie ROCKS! She walks the walk and talks the talk. She is a total inspiration to me and I TOTALLY love training with her.
I’ve had such an amazing time training, my body feels completely transformed, I think the last time I was this toned I was like 22! I’ve dropped nearly 5.5kgs and my goal weight is very much in my grasp, my waist has gone from 35” to 29” I am over the moon with these results and we actually have a laugh in-between the intense parts….. which makes it all the more bearable.

Rebecca

2015-04-21T13:54:51+00:00

Rebecca

I’ve had such an amazing time training, my body feels completely transformed, I think the last time I was this toned I was like 22! I’ve dropped nearly 5.5kgs and my goal weight is very much in my grasp, my waist has gone from 35” to 29” I am over the moon with these results
It has been great seeing staff reaching their personal goals, becoming fitter and healthier, reducing their stress and having fun in a team environment. I view the training as an investment in the health & happiness of my staff. They definitely appreciate it – I often get thanked or told how much fun they are having. I consider the training part of the formula for happy & engaged staff.

Jonathon Lewis - General Optical Pty Ltd

2015-04-21T13:55:33+00:00

Jonathon Lewis - General Optical Pty Ltd

It has been great seeing staff reaching their personal goals, becoming fitter and healthier, reducing their stress and having fun in a team environment. I view the training as an investment in the health & happiness of my staff. They definitely appreciate it – I often get thanked or told how much fun they are
I just wanted to tell you how much I am enjoying training with Hanna. I am already seeing results and she is really challenging me. So, so, so happy.

Emily

2015-04-21T14:02:26+00:00

Emily

I just wanted to tell you how much I am enjoying training with Hanna. I am already seeing results and she is really challenging me. So, so, so happy.
Danielle kicks ass. She comes with something new each week, lots of variety and everyone is loving it and getting fit as!

Stu

2015-04-21T14:03:17+00:00

Stu

Danielle kicks ass. She comes with something new each week, lots of variety and everyone is loving it and getting fit as!
Lisa, my gorgeous Personal Trainer. I hope you know how fantastic you are. You are goddam amazing and such a gift to me and planet Earth.

Jane

2015-04-21T14:05:27+00:00

Jane

Lisa, my gorgeous Personal Trainer. I hope you know how fantastic you are. You are goddam amazing and such a gift to me and planet Earth.