Skip to content

interval training


Aging is a natural part of life, but there is no reason we need to age quickly! Interval training, like this Insane Cardio Strength workout, can help slow down your body’s aging process. Download your copy now.


A motivational note from Octane Fitness team member and certified group fitness leader:

Let’s talk metabolism. Metabolism is the rate at which the body burns fuel for energy to maintain itself. Those who have a higher percentage of muscle to body fat will be able to eat more calories and burn them off quicker than a person who has little muscle. Ah, I like that! Build muscle tone and eat more? Sure why not! Muscles also use up stores of energy even while at rest. So we can burn more calories when we are not working out. Hmm, this is sounding even better.

But wait! Getting older can cause changes in the body’s ability to burn calories for energy. Haven’t we all heard people  over the age of 30 comment that they can’t eat the way they used to when they were in their early 20’s? Bad lifestyle habits like not exercising and hormonal changes can all affect the metabolic rate. Regular muscle-building exercises, like our interval training, combined with a lower calorie diet plan can keep middle-age spread from happening so quickly.

Alright, it’s time to combat this getting older stuff. We can fight it together by continuing to build our strength during our interval training and then complete it with a healthy lunch. Time to let our metabolic rate know just who is in charge! 


Octane Fitness Team Workout – 5/5
Download a PDF of our interval training workout.

interval training

Exercise Tips
Helpful descriptions of some of the more difficult or lesser-known exercises listed above.

  • Walking Planks – Get into plank pose and hold plank on hands and toes. Walk hands and feet two steps right, return to center, and walk hands and feet two steps left. Repeat for entire circuit.
  • Low Squat with Center Tempo Jabs – Place feet shoulder width apart and lower into deep squat. Keeping back straight and abs tight, jab left and right to the tempo of whatever music you are listening to. If not listening to music, jab at moderate pace.
  • Two by Two Knee Hops – Hop on right foot two times with left knee up toward chest, switch and jump on left foot twice with right knee up toward chest. Repeat for entire circuit.
  • Side Burpees – Watch this instructional video.
  • V Pushups – Place feet should width apart and raise your hips so that your body forms an upside-down “V.” Keeping your hips elevated, lower your body until your head almost touches the floor. Push arms back up to starting “V” shape. This is on pushup.
  • Butt-Ups – Begin a pushup position with elbows on the ground, resting on your forearms, with arms bent at a 90 degree angle. Raise your glutes toward the ceiling, arching your back slightly out rather than keeping your back completely straight. The end result will be that you’ll end up in a high bridge position. Lower back down slowly to your starting position. This is one butt-up.