How to Choose the Proper Work and Rest Periods When Interval Training

Work to Rest Ratio: What Is it?

The work to rest ratio (or WTR) is the amount of time spent working compared with the total time you spend at your workout. You want to keep your WTR as low as possible because it helps reduce muscle damage, increases recovery, and improves performance. A high WTR means that you are overtraining and need less rest between workouts. If you have been doing a routine program for some time, then your body will adapt to the stress of the training and your WTR will decrease. However, if you are new to any type of exercise or just starting out, then you may not yet be acclimated to the demands of such intense training. Your body needs more time than usual between workouts so that it can recover from all those hard sessions. Therefore, the best way to ensure that you don’t get injured is to make sure that your WTR stays low.

How Much Time Should I Spend Working Out?

As mentioned above, your goal is to keep your WTR as low as possible. For most people, their ideal range would be 30-60 minutes per day. That’s right; 60 minutes! A lot of people think that they need to spend several hours in the gym to get results, but this is simply not true. As a beginner, you should not spend any longer than one hour in the gym because your body won’t have enough time to recover before your next session. The last thing you want is to start overtraining because you pushed yourself too hard! Beginners can typically get away with about 1 day of rest and 2 days of training. So if you train Mon, Wed, and Friday, then you can train again on the Tues, Thurs, and Saturday. However, it is best to not plan your training sessions on back-to-back days because that will be too much of a strain on your body. As an advanced trainer, you will have more leeway with your WTR. Most people find that they can get away with 1 day of rest and 3 days of training.

You may be wondering if it is better to train more than the recommended amount of time. The short answer is no. You still need to listen to your body and only train as much as you can handle without overdoing it. It takes a while to build up your endurance and strength, so be patient and don’t rush things or you will end up getting burnt out or injured.

What Should I Do During My Workouts?

As far as what you do during your WTR, that depends on your goals and what types of exercises you want to do. If weight lifting is what you want to focus on, then it would be best to use machines since they are safer for beginners and also allow you to work on a specific muscle group at a time. If you want to focus more on cardio, then go for a run or perform an exercise that will get your heart pumping. You could also do a combination of weight training and cardio if you want. The important thing is to just listen to your body so you can train at your full potential without getting hurt.

What Type Of Exercises Should I Do?

Choose exercises that work the muscles in your arms, legs, and core. These are the main areas that you need to focus on since they are the muscles that are used the most when performing daily tasks such as walking, climbing stairs, etc… Here are some examples of exercises that you can do:


Bicep curls

Triceps extension

Lunges (single leg and double leg)



Tips For New Trainers:

Listen to your body: Your body is usually pretty good at telling you how much it can handle. If you start feeling sore after a session then you probably need more rest time before your next training day. Everyone is different, so what works for your friends may or may not work for you. Keep a training log: This is very important if you want to accurately track your progress and keep an eye on things like rep range, sets, and rest time between sessions.

It doesn’t have to be anything fancy; just a simple notebook will do.

How to Choose the Proper Work and Rest Periods When Interval Training - Picture

Making The Most Out Of Your Workouts

As explained above, there are many benefits to hitting the gym on a regular basis. What you do during those sessions can make a big difference in how you look and feel as well as the results you see when you step on the scale. But there are some things that you can do outside of your actual training session that will help boost your gains.

Eat healthy: This should go without saying, but if you’re trying to focus on building muscle then junkfood isn’t going to help you much. Aim for high protein, low fat, and complex carb sources. Supplement your diet: There are plenty of supplements out there, but not all of them are completely necessary. Most trainers recommend taking a multivitamin, creatine, and protein powder in order to better meet your daily nutrient requirements.

Sleep: Like food, sleep is another essential component to building muscle. It helps your muscles repair and rebuild, so the more you can do to limit the amount of exhaustion your muscles experience, the better.


When you lift weights, your body is put under a lot of stress. This stress damages your muscle fibers, which then need to be repaired and rebuilt stronger over time. With enough training, your muscles will grow larger and stronger in an effort to prevent future muscle damage from occurring. But, there are some ways to speed up this process.

These methods are known as ‘supplements’.

There are two main types of supplements: legal and illegal. The legal supplements are available over the counter and don’t require a prescription from your doctor. The illegal supplements are, as you might expect, dangerous and sometimes deadly. Most of the products available on the market today fall into the legal category.

How to Choose the Proper Work and Rest Periods When Interval Training - GYM FIT WORKOUT

We’re not going to tell you which ones work and which ones dont. We will simply tell you about them so that you may make your own decisions. Remember, we are not doctors and don’t have any medical training. If you have any questions regarding the legality or safety of any of these supplements, please contact your doctor or consult a professional.

Clutch Protein

Clutch is one of the more popular protein supplements on the market today. It’s fairly pricey, but it is very effective for helping to build muscle. There are a few flavors to choose from including:

Chocolate Milk

Banana Cream

Raspberry Cheesecake

Coconut Cashew

Cookies and Cream

Vanilla Ice Cream

As far as dietary supplements go, this one is pretty tasty. If you’ve got the money to burn, then we recommend trying it out at least once.

Sister Mass

How to Choose the Proper Work and Rest Periods When Interval Training - from our website

Another popular supplement, Sister Mass is quite a bit cheaper than Clutch, but it doesn’t taste as good and may cause some stomachaches. Still, if you’re on a budget then this is a good option to go with. It comes in the following flavors:

Cinnamon Bun

Strawberry Shortcake

Chocolate Pudding

Dutch Apple Pie

Peanut Butter and Jelly Sandwich

Sister Mass isn’t as strong as Clutch, but it does still help to speed up the muscle building process.


Zyzzx is one of the more exotic supplements on the market. It comes from a rare plant that only grows in the mountains of Outer Tajum, and it is very pricey due to this fact. You’re not likely to find this product anywhere but online, but if you order it, you might be able to build muscle faster than you ever thought possible. But keep in mind, this stuff isn’t legal everywhere, so be careful.

The product comes in two forms. You can either get the plant itself, which you can take whole, or you can get a concentrated form of its flowers in pill form. The pill form is much more expensive than the raw plant, but it is much more potent.

Sources & references used in this article:

Interval training as an alternative modality to continuous exercise in patients with COPD by I Vogiatzis, S Nanas, C Roussos – European Respiratory …, 2002 – Eur Respiratory Soc

Investment valuation: Tools and techniques for determining the value of any asset by A Damodaran – 2012 –

The effects of high intensity interval training on muscle size and quality in overweight and obese adults by MNM Blue, AE Smith-Ryan, ET Trexler… – Journal of science and …, 2018 – Elsevier

Suitability of jumps as a form of high-intensity interval training: effect of rest duration on oxygen uptake, heart rate and blood lactate by A Kramer, T Poppendieker, M Gruber – European journal of applied …, 2019 – Springer

High-intensity interval training for patients with coronary artery disease: Finding the optimal balance by A Keech, K Holgate, J Fildes, P Indraratna… – International Journal of …, 2020 – Elsevier