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How to Do Interval Training with Weights

fitness woman doing weights liftingInterval training can be done in a variety of ways. It can be done using bodyweight exercises or with running, or it can be done with exercises using different types of fitness equipment. One of the most common types of fitness equipment used to create resistance during interval training is weights. 3758

You can use several types of weights with interval training including barbells, dumbbells, kettlebells, and even weighted medicine balls. There are many weighted exercises you can use during an interval training workout. You can do intervals using one exercise or multiple exercises. 3759

You’re limited only by your imagination. If you’re interested in interval training with weights, you’re in the right place to learn some different ways to do interval training with weights. 3775

Perform the same lift for each exercise interval

You can choose one lift to do during your workout and alternate that lift with a period of rest. This is a common way to lift weights. Your speed will depend greatly on which exercise you’re performing and how safe it is to perform quickly. After you’ve performed several rounds of intervals, you can move on to another exercise or lift. It’s a good idea to alternate upper and lower body exercises. 3778

Switch between an upper body lift and a lower body lift for alternating intervals

Another way to use interval training with weights is to alternate between two different lifts without a rest period between. This is done alternating between an upper body and lower body exercise or lift. This is called super-setting, and it’s a common way to do high-intensity weightlifting.3779

Use a different lift for each interval

If you want more variety, you may consider using a different lift or exercise for each interval. You can do each exercise for back to back intervals or you can alternate the exercises with periods of rest. 2318

It’s always a good idea to arrange the exercises in a way where you’re not working the same muscles in consecutive intervals. This is less of an issue if you keep rest sets between the exercise sets. 2147

Alternate a weighted exercise with a bodyweight exercise

A fun way to train using intervals is to do one interval with a weighted exercise, and then do an interval with a bodyweight exercise. You can do these using different muscle groups consecutively, or you can do a weighted exercise, followed by the same exercise without weight. For example, you could do weighted squats, and then bodyweight squats. 2307

Alternate between weighted exercises and cardiovascular exercise

If you want to get in a great workout, you could alternate between weighted exercise and cardiovascular exercise. You could alternate a weighted exercise with an interval on an exercise bike, treadmill, elliptical, or with sprints outside. The types of exercises you choose will depend largely on your fitness goals and fitness level. 2308

Interval training with weights is an excellent way to add variety to your workouts. You can combine weighted exercises with bodyweight exercises or cardiovascular exercise to create a custom workout that you will enjoy doing. Experiment with different exercises and lifts so that you can keep your workouts fun and exciting. 2309

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