BSc Sports and Exercise Science 

Personal Trainer and

Nutrition Coach 

* Results may vary from person to person 

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809 Fulham road, London, SW6 5HE

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Don’t want to slog for 30 minutes on a treadmill? Interval Training is more effective to increase your general fitness!

May 11, 2018

(1 minute read)


Interval training (similar to HIIT, High Intensity Interval Training) is not just for serious athletes.


Multiple studies have shown it’s a very effective way to increase your aerobic cardio fitness – this is the fitness you would refer to as general fitness for running for more then 1 minute, climbing stairs and not getting out of breath as easily.


It’s a method of training I use for all my clients, because it is not only extremely good at increasing their overall fitness and aerobic fitness, they don’t spend hours on the cardio machines and one of the biggest benefits is that it’s one of the most effective methods of burning fat.


Interval training is shorter bursts of exercise followed by rest; it can be done with any exercise, bodyweight exercises or on a cardio machine. You only have to do it for 5-20 minutes and the higher the intensity you work at the more benefit you get.


So stop your 30 minute Cross-training or treadmill sessions in the gym and swap it for ideally 10-20 minutes of interval training;


30s work : 45s rest




30s work : 30s rest


OR  (not for the faint hearted)


20s work : 20s rest


Work as hard as you want to in your work sets but the harder you work the increased benefits you will see!


By incorporating interval training into your sessions you will notice a increase in your aerobic cardio fitness, even if your wanting to improve your running, cycling or swimming fitness. I trained for my Half Marathon with interval training once a week and a longer run once a week! So stop those long slogs on the cardio machines they wont give you anything extra!


When to perform it?

At the end of your workout!


How to do it?

30s Squat jumps : 30s rest

30s Skipping : 30s rest

30s Mt climbers : 30s rest

30s Burpees : 30s rest

Repeat 3 more times (4 in total).




30s sprint : 30s rest on treadmill, bike or Cross- trainer - do hill sprints or stair sprints anywhere! 


Give these blasters a go – you won’t regret it (you might when you’re doing it but not after)!


If you have any questions fire them below,



BSC Sport and Exercise Science

REPS Level 3 Personal Trainer 

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