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Combining Strength Training with Intervals = Success!
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It often occurs that individuals who have been training for a prolonged period, despite visible progress in training, adherence to a suitable diet, and technical knowledge, do not attain the desired outcomes. It is worth focusing on athletes specializing in sprints or long jumps, who typically exhibit better muscle development than their colleagues concentrating on long-distance running. Let's compare the physiques of Mo Farah and Usain Bolt - the difference is distinctly apparent.
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Interval training versus prolonged cardio sessions
According to numerous scientific studies, interval training is significantly better than prolonged cardio sessions. Interval training is much shorter than cardio and the goal is not only to burn calories during the workout, but also to stimulate metabolism up to 24 hours after completion. In contrast, prolonged cardio sessions generate a calorie deficit at a certain point, which is correct, but excessive cardio can cause stress and increase cortisol levels, which we should avoid. My observations and experiences show that if we choose cardio, it is best to opt for activities lasting about 30 minutes and in the range of 50-70% of the maximum heart rate or 40-50% of the maximum heart rate, such as a one-hour walk, stationary bike riding, etc. Carefully conducted interval training brings visible results in the fight against unnecessary pounds while maintaining the maximum possible muscle mass. It is also important to note that interval training is a significant burden on the nervous system, so we should use these training units wisely.
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What does interval training signify?
Interval training is a form of physical activity characterized by alternating periods of intense work and rest. These cycles repeat several times and can be performed in various ways using different forms of activity such as sprints, burpees, boxing runs, running in place, working with a stick, kettlebells, or dumbbells. The length of work and rest periods depends on us, but a typical interval training may include 20 seconds of work and 10 seconds of rest or a sprint for one minute and a walk for three minutes. It is important to know our maximum heart rate, which can be determined by subtracting our age from 220. Interval training is very demanding and should include 5-10 cycles, but the duration is an individual matter that depends on the level of fitness.
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Significance of intense resistance training
Online available pre-made fat burning training plans often require several sets of e.g. 20 repetitions, thus a very high-volume workout. If someone is interested in starting an adventure with physical activity, building fitness and strength, such a workout can be effective, but it may not be sufficient, as a sedentary lifestyle, excessive calorie intake, and a slow metabolism disrupt fat reduction. These types of plans may not contain the required intensity and volume. If we really want to fight fat tissue, we have to put in the effort, there's no such thing as a free lunch. It's worth considering incorporating interval training into our plan. It's worth considering performing so-called rounds. Rounds involve performing several consecutive exercises without a break. Only after the last station do we rest. We then have a huge amount of work to do, which guarantees incredible intensity and a high pulse. In this way, the metabolism is optimally stimulated.
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Is this truly an extremely high-intensity resistance training? What does it mean?
Let's begin with defining the term training intensity. Training intensity consists of several components such as speed of movement, number of repetitions, series, exercises, and rest periods. The sooner we carry out our training program, the greater the intensity will be. Studies show that training with more weight, but with fewer repetitions, is more effective in terms of stimulating metabolism and burning muscle tissue than training with less weight but with more repetitions, in the range of 15-20 repetitions. An important aspect of this type of training is the mindset. Success requires breaking through barriers, and those who break through these barriers will achieve the most. The selection of exercises for such a routine is very simple - choose exercises that require the greatest effort and involve the greatest number of muscles. This allows for intense training, stimulation of metabolism, and maintenance of muscle mass. Resistance training with extremely high intensity is, in my opinion, the optimal form of interval training - time passes very quickly, and the workload is enormous. A great example of this are CrossFit athletes, who achieve remarkable results thanks to the gigantic training intensity.
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Comparison of interval training and aerobic training
You can add high-intensity resistance or interval training to strength training, which is ideal for body sculpting. However, you should not completely disregard aerobic training. If you want to go for a walk, ride a bike, rollerblade, or do any other effort in the form of aerobics, it is the best solution. Physical activity should be enjoyable, and extra activity is definitely not harmful, as you simply create a bigger calorie deficit that you can supplement with a more delicious meal. Based on my experience, I know that during some reduction phases, some trainees do not have the strength for interval training, so it is better to choose aerobics at that time. Remember, everyone is different, and life is far from a schema, so it is advisable to adapt training plans to your needs.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
Fizjologia wysiłku i treningu fizycznego, pod red. Górskiego J., Warszawa 2014.
Source Publication Authors & Clinical Bibliography
Clinical and nutritional summary based on the peer-reviewed medical and dietetic source literature cited in the article bibliography.
USDA FoodData Central
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PubMed Clinical Guidelines
