What is interval training? - And not just running!
Interval training can be used to improve strength, endurance, conditioning, or a mix of all three. The key is not speed or exhaustion, but structure and intention.
Learn more about the benefits of interval training, how to structure an interval workout and get an example of an effective interval workout to try out at home or at the gym.
What is interval training?
Interval training is a workout method where you alternate between periods of work and periods of rest or lower intensity.
Interval training is not just running
A common misconception is that interval training always involves running or sprinting. In reality, intervals can be applied to almost any type of exercise. If you want inspiration on running intervals check out our articles on intervals for running and hill repeats.
Intervals keeps workouts varied and engaging
The variety of exercises and formats helps prevent boredom and makes them flexible for any workout level. Changing intervals, exercises, or focus areas also keeps training mentally stimulating while still following a clear structure.
You can use interval training with for example:
Strength exercises like squats, rows, presses, or deadlifts
Bodyweight movements such as push ups, glute bridges, or step backs
Low impact cardio like cycling, rowing, swimming, or elliptical
Core and stability work like planks, dead bugs, or carries
HIIT, High Intensity Interval Training, is one of the most well known examples of interval training. It follows the same principle of alternating work and rest but typically uses higher intensity work periods and shorter recovery times. Here you can combine strength and cardio in the same workout, or focus on a strength based HIIT session, it’s up to you. Here you can read more about HIIT and find example HIIT workouts to try.
Get dressed for the workout
Find stylish and functional gym clothes for men, here at Björn Borg. Choose from high quality sports t-shirts, comfortable gym shorts, sports underwear and much more.
How to structure an interval workout
A good interval workout balances intensity, rest, and total volume. The goal is to stay challenged while still maintaining proper technique throughout the session.
1. Choose your goal
Start by deciding what you want to train.
Strength focused intervals use controlled movements and longer rest
Conditioning intervals use higher intensity and shorter rest
Beginner intervals prioritize longer recovery and simpler exercises
Your goal determines how hard you work and how much rest you need.
2. Select your work and rest times
Here are some common interval formats:
30 seconds work, 30 to 60 seconds rest
40 seconds work, 20 seconds rest
45 seconds work, 75 seconds rest
For strength focused intervals, slightly longer rest periods help maintain good form and muscle tension. Short rest works better for cardio focused sessions.
3. Choose the right exercises
Pick exercises that match your goal and environment.
Compound movements like squats, rows, and presses work well for full body strength
Low impact options like dead bugs and bird dogs are ideal for home workouts or joint sensitive training
Machines can be useful in the gym for controlled strength intervals
What exercises go well together?
A smart approach is to alternate between different muscle groups. This allows one area to recover while another is working.
Good combinations include:
Lower body exercise followed by upper body exercise
Push movement followed by pull movement
Strength movement followed by core or stability work
For example, pairing squats with rows, or lunges with shoulder presses, helps balance effort and maintain performance across the workout.
How many exercises to include
Most interval workouts work best with 5 to 8 exercises.
Fewer exercises allow you to focus on quality and technique
Too many exercises can lead to rushed transitions and poor form
Beginners often benefit from 4 to 6 exercises, while more experienced trainees can handle 6 to 8
The goal is to repeat the exercises for multiple rounds, not to constantly introduce new movements.
4. Decide the number of rounds
Most interval workouts last between 15 and 40 minutes.
Beginners can start with 2 to 3 rounds
Intermediate trainees often use 3 to 4 rounds
More is not always better. Quality matters more than volume
Always leave a little energy in reserve so form does not break down. While you get stronger you can progress over time and increase resistance, adjust work and rest time or add an extra round to your workout.
Stylish gym clothes for her
Get ready for your interval workout in stylish, high quality sports clothing for women. Put together great looks with sports bras, gym leggings, sports tops and more.
Strength Based Interval Workout
Here you have an example interval workout with a strength focus, that you can do at home or at the gym. The exercise order alternates muscle groups, limits joint overload, and keeps intensity and form high across all rounds.
Structure
40 seconds work
20 seconds rest
Complete all exercises, then rest 1 to 2 minutes
Repeat 3 to 4 rounds
Total time: 25 to 35 minutes
Equipment
Dumbbells, barbell and kettlebell
Goblet squats
A compound lower body movement to start while energy is high.
How to: Hold the weight at chest height, sit back into a squat, and stand up by pushing through your heels.
Bent over rows
Balances the squat and targets the upper back.
How to: Hinge at the hips, keep your back flat, and pull the weight toward your ribs.
Romanian deadlifts
Focuses on glutes and hamstrings without repeating the squat pattern.
How to: Push hips back with a slight knee bend, lower the weight along your legs, then stand tall by squeezing your glutes.
Push ups
A simple horizontal push that works chest, shoulders, and triceps.
How to: Keep your body in a straight line, lower your chest toward the floor, and press back up with control.
Step back lunges
Single leg strength with low impact and good control.
How to: Step one foot back into a lunge, lower with control, then push through the front heel to stand.
Shoulder presses
Placed later to avoid early shoulder fatigue.
How to: Press the weights overhead from shoulder height while keeping your core braced.
Dead bug
Core stability to finish without adding impact or joint stress.
How to: Lie on your back and slowly extend opposite arm and leg while keeping your lower back pressed into the floor.