If you’re looking to enhance your fitness, boost your metabolism, and test your endurance, interval training is a fantastic place to start. While it might sound intimidating at first, this style of exercise is incredibly scalable for beginners and adaptable to suit your personal fitness level. You don’t need to be a seasoned athlete to benefit from it; all you need is determination and a structured approach.
This beginner-friendly guide will walk you through what a functional interval session is, its benefits, and how to perform an effective workout using simple, functional movements.
What Is a Functional Interval Training Session?
A functional interval session consists of alternating periods of high-intensity exercise and rest. The goal is to perform exercises that mirror natural, everyday movements to build strength and endurance while improving overall functional fitness. The intervals, where you push yourself hard for short bursts, are followed by rest or lower-intensity activity to recover.
For beginners, interval training is particularly advantageous because it can be tailored to your fitness level. Whether you’re doing bodyweight exercises or using equipment like a rowing machine, the idea is simple: work hard for a set amount of time, rest, and repeat.
Why Should Beginners Try Interval Training?
Interval training offers numerous advantages for beginners dipping their toes into the fitness world:
- Time Efficiency
Functional interval sessions pack a lot into a short period. You’ll burn more calories in less time compared to steady-state cardio.
- Improves Metabolism
These workouts push your body into an «afterburn» state, which means you continue burning calories even after the session ends.
- Builds Functional Strength
By incorporating natural movements that mimic daily activities, you not only build strength but also boost your overall coordination and balance.
- Customizable Intensity
You can adjust the exercises, weight, or pace to fit your current fitness level. This makes it accessible for everyone, regardless of experience or skill.
- Prepares You for Progression
Starting with beginner-friendly sessions sets a solid foundation, allowing you to take on more challenging routines as your fitness improves.
Now, it’s time to jump into a straightforward and scalable functional interval workout designed just for beginners.
A Beginner-Friendly Functional Interval Session
This workout focuses on two simple yet effective movements, the rowing machine and barbell thrusters, to deliver full-body engagement and a great calorie burn. The intervals are structured to give you enough rest to maintain a high level of effort during work periods.
The Setup
- Format: 1 minute 30 seconds of work, 2 minutes of rest
- Rounds: 6
- Intensity Level: Moderate to high (8–9 effort level on a scale of 1–10)
During each round, you’ll alternate between two exercises. The first round begins with rowing, followed by thrusters, and then the order switches for the second round.
The Workout Alternation Plan
- Round 1 (1:30 Work Interval):
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- Perform a 20-calorie row on the rowing machine.
- Use any remaining time in the 1 minute 30 seconds for maximum thrusters with a light to moderate barbell (suggested 43kg, but scale down as needed).
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- Round 2 (1:30 Work Interval):
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- Start with 15 barbell thrusters at the same weight.
- Use the remaining time to accumulate as many calories as possible on the rower.
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Repeat this alternating structure for 6 total rounds, ensuring that each interval pushes you to your limits while maintaining proper form.
Exercise Breakdown
1. Rowing (20 calories)
- How to Do It:
Strap yourself into the machine with an upright posture. Drive powerfully through your legs while keeping the handles steady, and finish the motion by pulling toward your chest. Reverse slowly and repeat.
- Tips for Beginners:
Don’t sprint immediately! Focus on strong, consistent strokes to save energy for the thrusters.
2. Barbell Thrusters (15 Reps)
- How to Do It:
Hold the barbell at your chest. Descend into a deep squat with your chest upright, then use the upward motion of the squat to press the barbell overhead in one fluid movement.
- Beginners’ Modifications:
If a barbell feels heavy, start with dumbbells or even a PVC pipe to master the technique before adding weight.
Pro Tips for Success
To ensure this session is safe, effective, and enjoyable, follow these pointers:
1. Warm Up Thoroughly
Before starting, dedicate 5–10 minutes to light cardio and dynamic stretches. This is particularly important for interval training, as cold muscles can increase the risk of injury.
2. Start Light
If you’re unsure of your abilities, begin with lighter weights or fewer calories on the rower. The goal is to maintain consistent effort across all rounds.
3. Control Your Breathing
For thrusters, exhale as you press the barbell overhead and inhale as you lower it back into the squat. Controlled breathing helps regulate your pace and keeps you composed during high-intensity work.
4. Stay Consistent
Because this workout alternates between exercises, avoid starting too fast. Aim to pace yourself so that you can sustain intensity throughout all six rounds without burning out early.
5. Focus on Recovery
Take advantage of the 2-minute rest periods by walking around, lightly stretching, and catching your breath. Proper recovery is essential for powering through the next interval.
Closing Thoughts on Functional Interval Training for Beginners
Functional interval training is an excellent way for new fitness enthusiasts to dip into high-intensity workouts without feeling overwhelmed. With just two core movements, this session enhances endurance, builds full-body strength, and leaves you feeling accomplished (and maybe a bit sweaty)!
Return to this workout weekly and adjust the weights or pace as your fitness improves. Remember, consistency is key, and every rep brings you closer to your goals.
If you’re looking for additional guidance, consider working with a personal trainer or joining a beginner-level group class. Most importantly, have fun and enjoy the process!
Now that you know how to tackle a functional interval session for beginners, grab your water bottle, your barbell, and your towel, and get ready to crush it!
