I have a challenge for you!

Interval training is alternating between working at a very high intensity and working at a lighter intensity.

Example: Sprinting for 10 seconds, jogging for 20 seconds

I have written before about the benefits of interval training, but let's do a quick review:

Interval training...

1. Burns more calories, even after the exercise session is complete.

2. Increases your aerobic capacity.

3. Keeps your body guessing.

4. Allows you to workout for a shorter duration.

5. Does not require special equipment- just incorporate it into the workouts you already do.

6. Increases speed and endurance.

7. Blasts fat, not muscle.

And now I have a challenge for you! 

During one of your normal workouts this week, incorporate interval training! 

I have an easy and fun way for you to do this without worrying about time, stop watches, and all that jazz. Just use music!

Step 1: Load up your iPod with 4-6 of your favorite upbeat songs.

Step 2: Go to the gym, or go outside and do an easy warm up of whatever exercise you do. (Running, walking, biking, spinning, elliptical, jump rope, stairs, whatever!) Work at an easy intensity for the first song.

Step 3: Here come the intervals! During the verses of the songs, work at an easy intensity. During the chorus, work at a higher intensity. It should be uncomfortable! But as soon as that chorus is over, go back to easy intensity.

Step 4: Keep this up until you go through at least 3 songs.

You see, it's easy to incorporate intervals without worrying about minutes and seconds, and looking at your watch. Just follow the music. When the music gets more intense at the chorus, it will motivate you to push a little harder!

You'll feel like a rock star!

This challenge is for any type of exercise you do. If you walk a few miles a day, try walking more vigorously during the chorus, or even jogging. If you ride your bike, ride faster! If you already are at the point you're running a few miles a day, sprint for that short duration. 

Remember, what is intense for YOU may be different than what is intense for someone else. Interval training is beneficial even if you're not going at an all out sprint. Push your body to where YOU feel it is intense and you will reap the benefits.

Try my challenge this week and let me know how it goes!