Epic Intervals Indoors

It's getting colder so how about trying Duncan's new work out -Epic Intervals Indoors!

Interval Training is the most simple and effective way to get fitter, stronger and lose weight. It’s much more fun than plodding along at one pace too.

Many independent studies since the 80’s have confirmed that interval training can have a much higher return on effort. If your goal is improved, cardio, heart health, strength or simply to slim down a size or two , intervals are the most efficient type of exercise to reach your goals. Studies in Canada showed that a ratio of 4 minutes low to moderate exercise with 30 seconds or high intensity for 26 minutes produced better results for weight loss and increased VO2max. In Japan the TABATA protocol increased the VO2max of elite athletes by 28% in just two weeks.

Why Intervals are great The BASIC SCIENCE (please skip if you don’t care!!)

Interval training is well known for burning a huge amount of kilojoules while participating in exercise but the exciting part is that, unlike steady state cardio which stop being effective as soon as you end your session,  it also has you burning kilojoules for 16-24 hours after you have stopped exercise. This is due to a phenomenon called EPOC or Excess Post Oxygen Consumption. Also known as “afterburn” EPOC is the state the body is in while it goes from a state of work to a state of rest. As the body recovers from the intensity of the workout, oxygen is used to restore ATP (Adenosine triphosphate) that is responsible for muscle contractions.  EPOC is also associated with a breakdown of fatty acids and increased metabolism.

What to Expect:

There are loads of ways to do interval training. Your qualified personal training Duncan will create sessions that focus on a combination of cardio, strength and weight loss while constantly mixing up the workout plans so that the sessions are always fun.
Expect short to moderate bursts of maximum effort for 20seconds to 1 minutes followed by breaks or low intensity ranging from 10 seconds to 4 minutes.
Intervals will be done with body weight exercises lie; high knees, mountain climbers, sprints, jogging, push ups, squats and lunges or use free weight equipment like medicine balls, strength bags, wall balls and kettle bells.

Cost: $10 (cash)     Level of Difficulty: 3-8









Anyone with a clean bill of health can do intervals if you are new to exercise or this style of training your work pace will be low to moderate as you build your endurance and form. Duncan will help you learn new techniques and make sure you are safe. If you are looking to push yourself to the next level train at low to high or moderate to high intensity and expect to be gasping for breath, have burning muscles and the sweet ache of a successful
workout the next day.


What to wear: A t-shirt, Shorts, sneakers or running shoes. Also good to have a warm layer to put on when you stop moving. Bring a water bottle.

Whilst every possible assistance will be offered, Adventure Wellington Trust, the Trustees, Event Organisers/hosts and members cannot be held responsible for any accident, injuries or losses sustained leading up to, during, or after an event.

If you no show or cancel after 7pm the night before this event you will have a 'no show' recorded against your name. No shows can lead to you having to leave the group. Please read our Group Rules here (put in hyperlink)

Join or login to comment.

  • Duncan Z.

    Hey the fantasic Ronel took some awsome photos last night. If anyone is camera shy please let me know and I wont post them up. Great work yesterday.

    2 · October 18, 2013

    • susannah

      Hi Duncan, I'd also appreciate it if you didn't put any pictures of me up. Thanks.

      October 18, 2013

    • Duncan Z.

      No problems guys. Thanks for letting me know :)

      October 20, 2013

  • Vanessa D.

    Not feeling to bad... Expecting issues tomorrow... Great workout Duncan!

    October 18, 2013

  • Ronel E.

    And the 200 squats at the end can be seen at:


    October 18, 2013

  • Felicitas B.

    What I like most about this event is feeling every single muscle the day after and of course doing crazy things with a great bunch of people! Happy 200th, Chris and thanks Duncan for hosting!

    1 · October 17, 2013

  • susannah

    I might be a little late as I'll be coming straight from a meeting. Shouldn't be more than a few minutes late.

    October 17, 2013

  • Kerryn

    Oops looks like I'm going to get my first ever no show. Sorry to pull out but had way to much to drink at a winemakers dinner last night. Not in any shape for exercise today other than the get downs but don't get back up.

    1 · October 17, 2013

  • Kerryn

    Oops looks like I'm going to get my first ever no show. Sorry to pull out but had way to much to drink at a winemakers dinner last night. Not in any shape for exercise today other than the get downs but don't get back up.

    October 17, 2013

  • Andy W.

    This is my 99th event :) at the moment Zombie Run will be my 100th.

    October 14, 2013

    • Ronel E.

      Andy make your hot date an AW event with 2 participants and you can do your 100th naked!!!!!

      1 · October 15, 2013

    • Andy W.

      Loooooool love it! It might be a bit awkward if others joined the waiting list though!

      October 15, 2013

  • Kerryn


    October 14, 2013

  • A former member
    A former member

    Sorry guys, I'll be sunning myself in Samoa that week

    2 · September 30, 2013

    • Andy W.

      It's a hard life eh?

      1 · September 30, 2013

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