4. Make it a Pyramid Scheme
Change up your high intensity section by increasing the length and then decreasing, in a pyramid fashion. If your exercise is biking, for instance, pedal as fast as you can for 30 seconds then pedal easy for 1 minute. Keep the easy parts at 1 minute, but make the next speed sections 45, 60, 90, 60, 45, and 30 seconds long.
5. Brick Building
Prevent boredom by mixing up your cardio choices. Pick one that you can do well at high intensity and one that is relaxing for you. This one works great at the gym, moving between machines. Try blasting it quickly on the rowing machine then switching for a slower, longer go on the elliptical.
6. Make Play Time Interval Time
If it’s fun, it’s not work. Run around the playground like a kid, mixing intensity levels. Jump rope, traverse the monkey bars, play hopscotch, and swing.
7. Get Wet
Jump in the pool. Swim as fast as you can to one end of the pool, then walk or jog through the water back. Repeat.
8. One Up, One Down
Pick a high cardio and a low- or non-cardio move that can be counted such as jumping jacks and squats. Start with 10 jacks and 1 squat, then decrease the jacks and increase the squats by 1. Do 9 and 2, 8 and 3, 7 and 4 … and so on.
9. A Better Elliptical Burn
The elliptical is a popular cardio machine choice at most gyms, but it’s not one of the biggest calorie burners. Make it an interval to boost its impact. Go hard for 30-45 seconds; slow down by increasing the resistance or striding backwards for the same amount of time.
10. Resistance is Futile
Play around with the resistance levels on any machine, working against little to no resistance for your intense push and adding resistance for your slower low-intensity part.