Interval training in the gym is intended for all women, especially for those who struggle with unnecessary kilograms. Interval training in the gym speeds up metabolism, and thus - allows you to quickly get rid of unnecessary fat tissue. Here is a sample gym interval training plan for women.

Contents:

  1. Interval training in the gym for women - kettlebell training
  2. Interval training in the gym for women - cycling
  3. Women's interval training - running on a treadmill

Interval training at the gym for womenis intended for everyone, including those who are just starting their adventure with the so-called strength. Here is an interval training plan for women in the gym, thanks to which you will get rid of unnecessary kilograms, and at the same time improve the condition and endurance of the body.

We present three interval workouts you can: kettlebell training, interval spinning and treadmill training.

Interval training in the gym for women - kettlebell training

1. Warm-up - 5 minutes of running in place, jumping, jumping jacks, etc.

2. Proper training

  • 30 seconds of kettlebell swing

Assume the starting position, i.e. stand straight slightly apart and put the weight between your legs. Relax your arms and shoulders. Then bend your knees and tilt your torso (but keep your back straight) to grab the weight with both hands.

The exercise consists in lifting the weight and swinging it between your legs so that it is as far behind you as possible (you need to bend your knees). Then swing the weight so that it is level with your chest and your arm is parallel to the ground. On the return phase, bend your knees and hips again and swing.

Learn more: Kettlebell swing - kettlebell swing technique and effects

  • 30 second squeeze kick

Go to the starting position and grasp the weight with one hand. Do a swing with the weight between your legs - from back to front. When the weight is level with your chest, bend your arm and keep it perpendicular to the ground with your wrist in line with your forearm. Nextlift the weight and straighten your arm fully (palm facing forward). Then lower the weight with your elbow against your body.

  • 30 seconds of swing

Repeat exercise 1.

  • 30 seconds of squat bench press

Perform a swing with the weight until the arm is fully extended, keeping the palm facing forward. Keep your feet slightly outward. Do a squat while holding the weight above your head until your free hand touches the floor. After the series is over, change hands.

Repeat the exercise up to 3 to 6 times (depending on your condition).

3. Stretching exercises after training (approx. 5-10 minutes).

See also: Interval training by bike for women

Interval training in the gym for women - cycling

1. Warm-up - 5 minutes of running in place, jumping, jumping jacks, etc.

2. Proper training

Part I

  • 30 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-5)
  • 30 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-5)

Part II

  • 45 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-5)
  • 45 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-4)

Part III

  • 1 minute of fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-4)
  • 1 minute of fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-4)

Part IV

  • 45 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-5)
  • 45 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-4)

Part V

  • 30 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-5)
  • 30 seconds fast driving (RPE: 7-8.5)
  • 1 minute of active rest (RPE: 3-5)

RPE determines the intensity level of the exercise. The RPE 3-5 is an effort where the conversation comes with light effort. RPE at 7-8 means the conversation is very difficult, but possible.

Find out more: The Borg RPE Scale - a method of planning the intensity of exercise

3. Stretching exercises after training (approx. 5-10 minutes).

Women's interval training - running on a treadmill

1. Warm-up - 5 minutes of running in place, jumping, jumping jacks, etc.

2.Proper training

  • 1 minute of sprint
  • 90 seconds of rest
  • 1 minute of sprint at 3% the incline of the treadmill
  • 90 seconds of rest
  • 1 minute of sprint at 6% the incline of the treadmill
  • 90 seconds of rest
  • 1 minute of sprint at 9% the incline of the treadmill
  • 90 seconds of rest
  • 1 minute of sprint at 12% the incline of the treadmill
  • 90 seconds of rest

Repeat the exercise up to 3 to 6 times (depending on your condition).

3. Stretching exercises after training (approx. 5-10 minutes).

Read also: Interval training - running for women

Category:

ABC of exercises