Ramp up Your Workout with Intervals

Have you been walking the same neighborhood streets, or using the same cardio machine for awhile? Then it’s time to ramp up your workouts!

Intervals are a great way to increase your fitness level. They improve your cardio endurance, boost your metabolism, and burn lots of calories.

Here are ways to add intervals to your workouts:

Treadmill – warm up five for minutes. Then walk briskly for three minutes and jog the fourth minute. If you can jog comfortably, run the fourth minute. Repeat this cycle five times then cool down.

Elliptical – warm up five for minutes. Then pedal at a brisk pace for three minutes. Sprint the fourth minute or increase the tension. Repeat this cycle five times then cool down.

Outdoor – spend several minutes warming up then increase your pace. Choose a landmark to jog/sprint to. You could choose a telephone pole or a mailbox down the road. Once you reach your landmark, slow down until you’ve recovered then repeat. Continue your jog/sprint intervals and rest times for the rest of your walk.

Hills – whether you’re outside or on a treadmill, hills can really get your heart rate up. If outside, choose a hilly route and power up the hill, then recover at the top. For the treadmill, use the incline every fourth minute to simulate climbing a hill.

Programs – if you’re using cardio equipment, try the different programs that add hills and tension. Try different levels until you find one that challenges you.

You can add in some fun stuff too like jump rope, jumping jacks and squat jumps to really get your heart pumping!