Interval training is a great way to supercharge your workouts, boost your metabolism, and burn off more fat than with your regular cardio routine!

During interval workouts you alternate bursts of high intensity with periods of moderate/low intensity or rest. So next time you get on the treadmill or elliptical follow one of the two sample workouts below and take your cardio routine to a whole new level!

Simply use the manual keys to create a unique, challenging and “out of your comfort zone” routine.

Here are two of the most popular samples.

 Interval Variation I: Standard
  •  3 – 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)
  • 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)
  • 3 – 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

 

Interval Variation II: Pyramid
  •  3 – 5 minutes warmup
  • 30 seconds high intensity, 1 minute low intensity
  • 45 seconds high intensity, 1 minute low intensity
  • 60 seconds high intensity, 1 minute low intensity
  • 90 seconds high intensity, 1 minute low intensity
  • 60 seconds high intensity, 1 minute low intensity
  • 45 seconds high intensity, 1 minute low intensity
  • 30 seconds high intensity
  • 3 – 5 minutes cool down
(Interval samples source: Men’s Health)

 

For the best results, stay away from distractions such as TV and magazines as they may take your mind away from mindful exercising—which is always better and safer!

Spruce it up, you’ll be glad you did.