How to Interval Sculpt
Metabolic Conditioning using the Little Method
Metabolic Conditioning classes (MetCon3, Tabata, and other forms of High Intensity Interval Training [HIIT]) are all the rage. I recently read yet another article that touts the benefits of Tabata training, and the internet is teeming with various iterations of Tabata workouts.
For today’s post, I’m featuring the Interval Sculpt or Interval Strength (as I prefer to call it) class program design, because I teach it twice a week: once on Monday mornings in Pasadena, and the other on Thursday evenings in Woodland Hills.
Interval Sculpt is literally programmed as such. 1min work, 75sec rest. How many exercises and sets you’d like to use is up to you
The science behind Interval Sculpt is easy enough to understand. It’s based on the Little Method, where one varies high-intensity stages (interval) with low-intensity stages (sculpt/strength). Here are the work-to-rest ratio differences between the most popular of these HIIT class formats.
Interval Sculpt
Work:Rest ratio is 1:1 (1 min work, 1 min rest). The Little method/protocol is actually 75 seconds, and true rest that allows for 95% effort during the work stage. In the group fitness room, people expect to be doing something, so our “rest” is in the form of a much less intense sculpt/strength exercise. Thus, Interval Sculpt is an iteration of the Little protocol.
Tabata
Work:Rest ratio is 2:1 (20s work, 10s rest).
MetCon3
Work:Rest ratio is not considered a factor, as it is not a rest-based protocol.
Designing an Interval Sculpt Class Program
1. Exercise selection is important.
For the interval phases, I prefer using body-weight based exercises that have plyometric potential. This allows us to achieve near-max efforts. A second option is to use a squat or lunge based combination that includes an upper body motion, again allowing for near-max effort. This 2nd option tends to lead to muscle fatigue more quickly than systemic fatigue, so keep that in mind, when choosing your exercises. Here are some examples:
Well, we’ve done a version of this in class …
Plyometric exercises:
- Long-jump to step/Bosu
- Lateral leaps or ice skaters
- Split jumps
And we’ve done this with the Body Bar as well
Squat/Lunge-based combinations:
- alternating forward lunges with overhead press,
- alternating tap downs from hi-step with rotation
For the sculpt/strength phases, I choose upper body or trunk/core dominant exercises that allow for cardio-respiratory recovery, while focusing on upper body or core conditioning. For true recovery, emphasis need not be on performing these quickly.
Oh look! It’s Delf, in a bent-over row demonstration!
Upper body exercises:
- Bent-over rows (3 angles)
- Shoulder combination of overhead press, upright rows, and scapular raises.
- Arm combination of curl-to-overhead press to elbow extension from overhead
Side planks are killer, especially when you add tiny bits of stabilization challenges
Core exercises:
- plank variations,
- DB windmills, etc.
2. Use the basic movement patterns as your warm-up.
When the basic movement patterns are taught via the warm-up, the class gets a better idea of what to expect, and what movements are planned. I personally emphasize squat, deadlift, and swing techniques with body weight, while talking the class through postural key points. This helps them sense their level of preparedness for the class program.
I think generally useful corrective exercises are helpful for group classes.
I also include corrective exercises that I think are generally useful for the class, such as shoulder mobility, hip mobility, and core stability. Even if what each person needs will vary, it’s easy to spot the areas where most of our students need these exercises. Use them as specific homework, for students whose movements are more limited than the rest.
3. Make technique or execution your primary goal, before adding more speed or weight.
Without good technique, even a body-weight lateral lunge can strain your low back
Without good form, faster rates of movement or heavier resistances lifted are likely sources of injury.
4. Emphasize the importance rest periods (i.e. sculpt or strength) play, toward ensuring a higher energy output during the interval periods.
Most of our students want great bang for buck on the time they spend in our classes. I actually have people who want everything to be constantly high heart rate, such that in classes where total rest is called for (i.e. 10 seconds in Tabata), they’re still jogging in place or doing jumping jacks. Perhaps, in the overall picture, their calorie expenditure will end up greater with that approach. However, the metabolic effect that intervals offer are no longer the end result.
I mostly like the words in this photo … about using rest STRATEGICALLY
5. Incorporate counter-balancing movements as much as possible.
The group room leaves us very limited in offering balanced planes of motion. As my friend and mentor Keli Roberts often says, many group programs don’t realize how much forward flexion they expect from our shoulders, hips, and low back. It’s no wonder that overuse injuries are more common than they need to be.
BOSU back extensions … a good sculpt/strength exercise to use for this class design
Related articles
- Boring Workout? Rev It Up with Tabata Intervals (greatist.com)
- The Complete Guide to Interval Training [Infographic] (greatist.com)
- 10 Interval Training Mobile Apps to Download Right Now (greatist.com)
- Scorch calories in less time (cnn.com)
- HIIT – a 20 min calorie torcher (gofitmoms.com)
- Respect Your Intervals (haroldgibbons.wordpress.com)
