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Aerobic Training session

When it comes to fitness training the average person does nothing! If that is you then you need to get your body excuses!

Credit is due to anyone who follows an exercise routine. However, for those people who regularly do aerobic training most people usually go for too long at too low an intensity to get results.

The aim of aerobic training should be to get fitter. To do this you must uses higher levels of intensity (how hard you go) and not higher amounts of volume (how long you go for).

Try this quick but effective combined intervals session. Keep the time to a maximum of 15 minutes and focus on intensity (speed) over going on for longer.

Perform the session on a Treadmill or outside

       Time          Intensity 
1 - 4 minutes - Steady jog
4 – 5 minutes – Fast jog
5 – 6 minutes – Slow jog
6 – 7 minutes - Fast jog 
7 - 8 minutes – Slow jog
8 – 9 minutes – Fast jog
9 - 10 minutes – Walk
10 - 11 minutes – Sprint
11 - 12 minutes – Walk 
12 – 13 minutes - Sprint
13 – 14 minutes - Walk
14 – 15 minutes – Sprint.

At the end of the workout you should have done a 4 minutes warm up jog, three fast jog intervals with two slower intervals in between and then three fast paced sprints with two minutes of walking in between. Enjoy the session but remember any training plan becomes redundant after 4 weeks of following it so look to change your session this time next month.


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