Getting INtense about Exercise - by Brent Dodge

Interval training consists of short intense bursts of exercise followed by a period of lower intensity exercise, or rest. The best part of interval training is that it can be added to any exercise routine including hiking, biking, running, or swimming.

Just add short a burst of high intensity work ranging from 20 seconds up to 1, 2, or 3 minutes. Afterward, back down the intensity to your normal moderate pace, or take a 3 to 4 minute rest. Then repeat.

These bursts will challenge both your cardiovascular and your muscular systems resulting in more calories burned and improved endurance. The duration and pace of your high intensity burst are up to you, your fitness level, and your mood that day.
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Know that these bursts should challenge you.