Is your training becoming boring doing the same old routine day after day? Not seeing any changes in your body or your fitness level? Then you are ready to make some changes in your work-out routine. Interval training is one of the best ways to add high intensity into the same old training routine. If it’s good enough for elite athletes worldwide, then it should be good enough for the average person just trying to stay healthy.

For example, walking can be changed into interval training. If you’re in good shape, you can incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. If you’re walking outdoors, you could walk faster between mailboxes, trees or other landmarks.

• More calories will be burned. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
• Your aerobic capacity will improve. As your cardiovascular fitness improves, you’ll be able to exercise longer and with more intensity.
• You won’t be bored. Turning up your intensity in short intervals can add variety to your exercise routine.
• No special equipment is needed. You can simply modify your current routine.