4 Beginner interval weight loss exercise routines

1. Basic interval workout
2. Pyramid Interval I
3. Pyramid Interval II - Higher Intensity
4. Pyramid Interval III - Lower Intensity

• See the intermediate, advanced, or fat loss + body toning interval workouts

The interval workouts on this page only outline how you can alternate time periods of low (easy) and high (hard) intensity workout activities. You won’t be told to walk, jog, or run like in the intermediate and advanced interval workouts and... You can go here to choose the weight loss activities you like to do so...

For example: In the Basic 20-30 minute interval workout you can ride a bicycle at a low intensity for a minute followed by riding a bicycle at a high intensity for a minute.

Basic interval workout (see other beginner weight loss workouts)

• Warm-up for 3-5 minutes
• Do a low intensity (easy) activity for 1 minute followed by...
• 1 minute of moderate-to-high intensity (hard) activity and...
• Repeat 10 times for a 20 minute workout or...
• Repeat 15 times for a 30minute workout

Pyramid Interval 1 (see other beginner weight loss workouts)

• Warm-up for 3-5 minutes
• 1 minute low intensity activity
• 30 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 45 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 45 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 30 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 30 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 45 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 45 seconds of moderate-high intensity activity
• Stop Here if you're just doing a 20 minute interval workout
• 1 minute low intensity activity
• 30 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 45 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 45 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• Stop Here if you're just doing a 30 minute interval workout

Pyramid Interval II (Higher Intensity) (see other beginner weight loss workouts)

• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 90 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 120 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 120 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 90 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 90 seconds of moderate-high intensity activity
• Stop Here if you're just doing a 20 minute interval workout
• 1 minute low intensity activity
• 120 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 90 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• 60 seconds of moderate-high intensity activity
• 1 minute low intensity activity
• Stop Here if you're just doing a 30 minute interval workout

Pyramid Interval III - Lower Intensity (see other beginner weight loss workouts)

• 60 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 90 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 120 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 120 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 90 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 60 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 60 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 90 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• Stop Here if you're just doing a 20 minute interval workout
• 1 minute of moderate-high intensity activity
• 120 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 120 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 90 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 60 seconds low intensity activity
• 1 minute of moderate-high intensity activity
• 60 seconds low intensity activity
• Stop Here if you're just doing a 30 minute interval workout

More Interval weight loss workout routines

• Fat loss + muscle toning intervals
• Intermediate weight loss intervals
• Advanced weight loss intervals
• How to do intervals for faster fat loss