Spice up your cardio with this interval routine!

A Challenging But Fun Interval Workout
Looking to shake things up a little bit or add some variety to your current cardio routine? Try the following interval workout; whether you like to run, walk, bike, or use a Stairmaster, this workout can provide a much needed change of pace and poses a great aerobic and anaerobic stimulus. Again, any mode of "cardio" can be performed with this workout, but for the following example, I will use running.

Warm-up for 5-10 minutes with a slow jog.
5 minutes - Running at a fast pace.
2.5 minutes - Rest - Jogging very slowly or walking at a fast pace
4 minutes - Running even a bit faster.
2 minutes - Rest - Jogging very slowly or walking at a fast pace
3 minutes - Running even a bit faster.
1.5 minutes - Rest - Jogging very slowly of walking at a fast pace
2 minutes - Running even faster.
1 minute - Rest - Jogging very slowly or walking at a fast pace
1 minute - Running very fast!
Walk/cool-down for 3-5 minutes

Performance Tips:

• Don't be overly concerned with working at the exact right intensity or heart rate; instead, use perceived exertion. Force yourself to work just a little bit harder as the intervals get shorter and shorter.
• For a more experience runner, try 2 sets of the above rather than just 1 set.
  
• If you perform this on a treadmill, increase the speed 0.3 mph for each interval. For example 5 minutes at 7.0 mph, 4 minutes at 7.3 mph, 3 minutes at 7.6pmh and so on (I recommend resting at 4.5 to 5.0 mph).

This tip was shared by Luke Carlson of discoverstrength.com, thanks Luke!