6 Simple Interval Workouts To Do Anywhere

Woman running on beach for a simple interval workout.


Interval training has gained a huge amount of steam over the last several years. It may seem complicated but interval training is simply alternating short periods of intense exercise with periods of less intense activity or “active rest” (walking, marching in place or step touching are examples of active rest). Interval workouts are really very easy to incorporate and don’t necessarily include complicated movements either.

Mayo Clinic Writes, “Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

  • You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn during your workout and after your workout (elevated metabolism) — even if you increase intensity for just a few minutes at a time.

  • You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.

  • You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.

  • You don’t need special equipment. You can simply modify your current routine.”

Interval workout on the sand.


The key to incorporating intervals into your workouts is INTENSITY! Don’t forget that word – intensity. Intensity is how hard you’re working during those short bursts of intense activity. What you need to remember is that intensity varies by person because we’re all working at different fitness levels.

A great way to measure intensity is by using the PRE Method (perceived rating of exertion). On a scale of 1 – 10, 1 is the easiest (meaning you are not taxed at all) and 10 is the hardest (meaning you could not possibly exercise any harder at this point). You want your intervals to be in the range of 7, 8 & 9. You would need to apply those intensity levels to your personal fitness level. It is always important to remember that pushing yourself is important but not beyond your fitness level.

You can also measure your heart rate as a judge for your intensity level. Heart rate training can help you to make sure you’re getting into the cardio zone. A heart rate monitor is a great way to help you measure.

To help you with your interval formats and get ideas of how to structure your interval workouts, we’ve given 6 interval workout examples below. Enjoy!



Before you jump into a workout, make sure to warm up, cool down and work at your own level.

  • Warm Up: Always perform a warm up (5-10 minutes or until heart rate is elevated and you are warm) and a cool down (5-10 minutes or until heart rate has lowered and you can easily have a conversation). A warm up can be walking at an incline, jogging and even some foam rolling.

  • Cool Down: Cooling down the same you warmed up is sufficient. After the cool down, adding in some static stretch or foam rolling is also a great idea.

  • Work at your own level: You may need more time during intervals (add time to intervals) or you might need shorter or longer breaks. Work the intervals at your own pace and level. Enjoy!

Interval Workout 1
The is probably one of the easiest interval workouts around in terms of the movement and how/where you can execute this.
Workout: Run 30 seconds (hard)/Walk 1 minute (repeat this 10 times)

Interval Workout 2
Jumping Jacks 30 seconds/Walk or Jog 30 Seconds
Skaters 30 seconds/Walk or Jog 30 Seconds
*Repeat that superset 5 – 10 times

Interval Workout 3
Burpees 30 seconds/Walk or March in place (30 seconds)
Mountain Climbers 30 seconds/Walk or March in place (30 seconds)
*Repeat that superset 5 – 10 times

Interval Workout 4
High Knees In Place 30 seconds/Walk or Jog (30 seconds)
Squat Jumps 30 seconds/Walk or Jog (30 seconds)
*Repeat superset 5 – 10 times

Interval Workout 5
Push Ups 30 seconds/30 seconds break
Alternating Forward Lunges 30 seconds/30 seconds break
Pull Ups or Bodyweight Rows 30 seconds/30 seconds break
Tuck Jumps 30 seconds/30 seconds break
*Repeat circuit 3 – 6 times

Interval Workout 6
Plank Plank Jacks 30 seconds/30 seconds break
High Knee Skip 30 seconds/30 seconds break
Side to Side Ski Jumps 30 seconds/30 seconds break
Football Run In Place (fast feet) 30 seconds/30 seconds break


Do the workouts at your own pace and personal fitness level. Push yourself in a healthy way but not beyond your means. I hope you enjoyed these ideas for interval workouts. If you have any questions about the workouts or this post, please leave them in the comments below.

Also, if you need personalized guidance and motivation, check out our online personal training or join us for a fitness retreat to jumpstart your healthy habits. Best In Health & Wellness - Margot + The Vita Vie Retreat Team


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