Interval workouts can be designed just about any way you want them. The main criteria is that there is a sustained burst of almost-maximum anaerobic energy (15-60 seconds) between periods of active rest.
* The entire session will last 20 minutes, max...after you warm-up, or even after your weight training routine.
* Although running (example: sprint 30 seconds/walk 30 seconds) is the most common type of interval training, you can design routines with a stationary (or road) bike, swimming, or even calisthenics.
* Several women in my gym utilize interval workouts in conjunction with their weight training routine. (30 seconds intense bench press/30 seconds ez jump rope for several sets, then 30 seconds assisted pull-ups/30 seconds crunches for several sets.)
* Please keep in mind, interval workouts for women are demanding. You will sweat much more, you will breathe hard, and you will definitely get a little red in the face. (Remember, interval training is THE cardio of choice for female athletes.)
* However, as great as interval workouts are for your body, they CANNOT overcome a bad diet.
* When first beginning intervals, just do them once per week in place of your usual daily cardio. After you become stronger, you can go twice a week...but give yourself 2-3 days between sessions.
Interval workouts for women are limited only by your creativity. Just make sure you put intense effort into the interval portion and give yourself (almost) enough rest to recover before going again. These routines take a lot of focus and mental discipline.