Interval Strength Training Routines

Interval strength training routines are one of the many ways to take your fitness to the next level. Interval strength training is becoming more popular because it helps to bust through plateaus and keep motivation strong.

Interval strength training is sometimes referred to as circuit strength training. However, they are two totally different methods of weight lifting. This page will focus on interval strength training routines designed to work the entire body in one session.

Interval strength training routines should zero in on one exercise per muscle group. You will perform an exercise for a specific muscle, rest for 1-2 minutes and then move on to the next exercise and muscle group. You will run through your interval strength training program 3 times before the workout session is complete. In the end, each muscle will have been hit with three sets.

The goal of interval strength training routines is not to lift a heavy weight and gain massive muscles. The goal is to work on perfect form, work at a full ROM (range of motion), and to hit each muscle group using a different strength training method. Typically each interval strength training program will include a set of 10-20 reps per exercise. That is higher than almost any other weight training method out there.

Your interval strength training routines should be set up around you and your goals. Many people use this weight training method to boost their metabolism, shatter a plateau or to simply keep motivation going. Your interval strength training program is designed around you. So feel free to change the sequencing below. Only keep one thing in mind: try to work larger muscles before smaller muscles.

Sample Interval Strength Training Program

  1. Chest Press
  2. Bent Over Row
  3. Squats
  4. Lunge
  5. Bicep Hammer Curl
  6. Tricep Skullcrushers
  7. Ball Crunches

Sequencing of Events During Your Interval Strength Training Routines

  • 1 Set of 10-20 Reps of Chest Press
  • 1-2 Minutes Rest

  • 1 Set of 10-20 Reps of Bent Over Row
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Squats
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Lunges
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Bicep Hammer Curls
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Tricep Skullcrushers
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Ball Crunches
  • 1-2 Minutes Rest

This is just one example of how to set up interval strength training routines. In the end, the same basic weight lifting tenets apply… change something in your routine every 4-6 weeks. You can change the exercise, the strength training method or the intensity level. Use this page on interval strength training routines to jump start your program, but don’t stop there.

As I mentioned above, Melt the Fat is our number 1 recommended source for additional fat loss, strength training, cardio, nutrition and all around fitness advice. You can’t go wrong with over 100 different strength training routines included!


  1. david charleston says

    Hi, i stumbled on this site and it already seems more helpful than the system i have already paid for but cant follow as i dont understand some of the exercises “doh”!

    • Lynn says

      Hi, David. Thanks for the compliment! Hopefully you’ll find all the information you need. It’s a big site, but has a lot of great information and free stuff. Have a great day and best of luck to you on your journey!

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