Interval training workout is a physical training program in which the person performs a workout at different intensities at different specified intervals. It is not just limited to running workouts, it can also be used for swimming, rowing, cycling, etc. It has been used by athletes since a long time. Because, it helps in running faster and longer. Interval training running program is used weeks or months before by athletes to prepare for short races, marathons, or for half-marathons. However, it can help a person to lose weight too and increase their cardiovascular capacity. Here are some safety tips on interval running that you should keep in mind and two sample workouts. Important Safety Tips When performing any interval training routines, it is important that you do a warm up, and set a goal which is within your body's ability. Start the workout slowly and then you can include longer interval. Keep your pace steady during the intervals, and once you have gathered enough stamina add more repetitions. To add more to the workout, increase the intensity or time, but do not add both at the same time. Train on a smooth, flat surface. Lastly, bring your heart rate down, when in the rest period of the interval training. Weight Loss Workout Here is a sample routine of interval training on treadmill, that will help you to lose weight fast.

• Warm up for 5 minutes at low speed of 4 kmph and increase the speed by 0.5 kmph every minute.
• 2 minutes jog at 6.5 kmph.
• 2 minutes incline up by 1 every 30 seconds.
• 2 minutes decrease by every 30 seconds.
• Sprint for 1 minute at 12 kmph.
• 2 minutes jog at 6.5 kmph.
• 2 minutes incline up by 1 every 15 seconds.
• 2 minutes decrease by every 15 seconds.
• 3 minutes jog at 6.5 kmph.
• Sprint for 2 minute at 13 kmph.
• 2 minutes jog at 6 kmph.
• Cool down for 5 minutes by reducing speed by 0.5 kmph every 30 seconds.

High-intensity Workout Here is a sample interval training workout used for sports conditioning.

• 5 minutes warm up with light jogging.
• 2 minutes moderate intensity.
• 2 minutes low intensity.
• 30 seconds of high-intensity workout.
• 30 seconds of low-intensity workout.
• 30 seconds of high-intensity workout.
• 30 seconds of low-intensity workout.
• 30 seconds of high-intensity workout.
• 30 seconds of low-intensity workout.
• 30 seconds of high-intensity workout.
• 30 seconds of low-intensity workout.
• 60 yard sprint or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprint or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprint or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprint or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprint or 10 seconds if not running.
• 90 seconds rest.
• 60 yard sprint or 10 seconds if not running.
• 90 seconds rest.
• 5 minutes cool down light jogging.

Before, starting any interval training, make sure you consult your doctor. Because, for interval training the body undergoes high-intensity workout, and if the body is not prepared for it, it can really cost the body. So, if you are a total beginner, it is advised that you go with a more basic workout program.