A popular way to exercise and get fit these days is an HIIT workout. HIIT stands for high-intensity interval training, and it combines bursts of intense exercise with short rest periods. It is designed to maximize your workouts within the shortest amount of time. This strategy can also be used as a productivity tool for your business to reach maximum results.
Here are 4 ways to use interval training as a productivity tool:
1. Set Realistic Intervals You Can Work With
You’ll find lots of advice on the ideal intervals to set when you’re working this way, but the bottom line is that the intervals you choose have got to work for you and your schedule.
It’s also important to keep in mind that not everything can be done in intervals or short time periods, so it’s also important to keep realistic expectations of what you can get done in the intervals you set.
A Pomodoro timer can be used to help you get started. My favorite productivity tool is Momentum Dash* (aff-use code ruthieb for a 10% discount coupon) because you can set your timer, along with your focus for the session to whatever works best for you. For example, I’ve found that for me working 45 minutes with a 15 minute break is what works best. But other people will prefer a 25-minute sprint with only 5 minutes in between.
Another example of intervals as a productivity tool is when content writers and authors use “writing sprints” to encourage their creativity, find inspiration and reach a higher word count. Breaks between sprints help to recharge and better manage energy. And in a fun twist, these writing sprints can also be used to challenge fellow writers.
2. Always Take Your Breaks
Breaks are an important part of interval training because they give you time to recenter and recover before the next challenge. The suggested length is anywhere between 5 and 25 minutes between tasks.
As previously mentioned, I like 15 minutes in between because it’s enough time to get up and move around and maybe knock a house-cleaning task off the list, but not so much time that I’m tempted to put my feet up and really relax (aka have a quick nap).
And don’t be tempted to skip the breaks! If you do, you’re defeating the who purpose of the interval training method!
3. Keep Track of Your Time and Progress
It’s tempting to just rely on your memory to keep track of your time and how much progress you’re making.
Don’t do it!
Grab a timer, set an alarm on your phone or your Fitbit, or use a project management tool to record your intervals. And at the end of an interval, take a minute to record what you got done in that session.
4. Be Willing to Adjust as Needed
This is definitely going to be a trial and error method in the beginning while you figure out what intervals work best for you. You might find that you need to switch your interval times based on the project that you’re working on too, and that’s perfectly fine!
There is no “one size fits all” method to this. The basics are the same, but the interval/break durations and what you do in them are completely up to you.
And as I mentioned earlier, keep track of what you get done in each interval so you can see where you’re getting the most done, and where you’re getting distracted.
Final Thoughts
As you can see, the main idea of using interval training as a productivity tool is to work in short periods and reward yourself with a break at the end of it. Doing this allows you to focus on one task at a time, in order to get them done. By choosing the best intervals for you and your business you can stay focused, avoid distraction, and creating a working day that fits within your life.
*Note: This post includes affiliate links, for which I will receive a small commission should you make a purchase.
