Infographic: The Complete Guide To Interval Training | A Black Girl's Guide To Weight Loss

Infographic: The Complete Guide To Interval Training


Originally posted 2011-12-29 12:25:08.

This awesome infographic was spotted on Greatist, coupled with some really epic information:

On why interval training works:

HIIT taxes and maximizes both aerobic and anaerobic fitness, while cardio addresses aerobic only. Aerobic respiration requires oxygen to generate energy in the form of ATP, while anaerobic respiration does not. HIIT affects muscle tissue at the cellular level, actually changing mitochondrial activity in the muscles themselves. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week.

Check out more at Greatist!

Looking for an app to help manage your interval training? Check out my post on timing intervals with RunKeeper.

Are you a pro at interval training? Share your experiences!

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The proud leader of the #bgg2wlarmy, Erika Nicole Kendall writes health, fitness, nutrition, body image and beauty, and more here at #bgg2wl. After losing over 150lbs, Kendall became a personal trainer certified in fitness nutrition, women's fitness, and weight loss from the National Academy of Sports Medicine. She now lives in New York with her family, and is working on her 4th, 5th and 6th certificates.


  1. J

    December 29, 2011 at 11:32 PM

    I just started doing this, and I really like it so far. I feel worn OUT when I’m done. But I feel good. Plus I can do 20-30 minutes a few times a week. I also feel like interval training is improving my balance. Because you have to switch up what you’re doing really fast.

    I do 30 seconds to a minute of
    shoulder presses
    1 leg balance
    ball crunches
    push ups
    5 to 10 times. I follow that up with cardio, 30 seconds to 1 minute of low intensity followed by 30 seconds to 1 minute of high intensity.

  2. DJ

    December 30, 2011 at 1:45 PM

    I started attending a “Bikini Boot Camp” this month and after reading this article I realize that we do the Tabata method. It is really intense and I am nearly out of breath but it hasn’t killed me (felt like I was dying). I am trying to increase my cardio not for weightloss but for stamina and endurance. I get SOB and winded very quickly. I am really working on that, I always thought as long as I wasn’t fat I was good. People around me do not understand why I workout, they feel unless you are overweight your shouldn’t exercise. Unfortunately, I bought into that and now I am completely out of shape. What should I do to endure looking with the having the sensation that I may pass out.

  3. L.

    February 13, 2012 at 1:58 PM

    Absolutely love love love this infographic! Thank you so much! I am a huge fan of interval training & have seen results in shorter time than steady-state training.

  4. Rachael

    April 6, 2012 at 10:55 AM

    Love this, and will be trying when I get to the intermediate and advance levels of fitness, but is there any HIIT for beginners?

  5. SMM

    August 6, 2012 at 12:26 PM

    This is right on time! I just added interval training to my running schedule this week and this gave me a lot of helpful info. I’m looking forward to the additional fitness this will provide.

  6. Sylvia

    November 15, 2012 at 11:17 PM

    I did this with jumping jacks and it worked but was extremely taxing on my joints. I’m happy to say that I did lose 25lbs very quickly doing this and keeping an eye on my calories (2000 a day) but I’m sad to say it is very taxing on the joints considering I started out at 270 and now I don’t want to do it I’m afraid I’m going to ruin my knees if I continue. I joined a gym have switched over to low impact cardio and weights alternate days. Slower results and I’m slacking on watching my calories but I think I’ve improved my cardio so much with the interval training that I’ll be ready to start jogging soon… as long as it doesn’t snow.

    • Erika Nicole Kendall

      November 15, 2012 at 11:44 PM

      Mama, you know that you can perform interval training on low-impact machines too, right?

  7. Aja

    March 21, 2013 at 1:23 PM

    I was having knee problems and couldn’t do a lot of the high impact HIIT exercises. I found some low impact HIIT videos on YouTube. I thought I could breeze through them, but nope! I was amazed at how intense they were even with no jumping around.

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