What can interval training do for me?

Whether you're a novice exerciser or you've been exercising for years, interval training can help you make your workout routine more exciting. Consider the benefits:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.

• You'll be more time efficient. Many people don't exercise because they say they don't have time. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

  Interval training enables you to complete an effective workout in less time than a standard cardiovascular workout. For example, you might complete a workout in about 15 to 20 minutes or less instead of 40 minutes.

• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.

  Improving your cardiovascular fitness can also help reduce your risk of heart disease, high blood pressure and diabetes.

• You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don't need special equipment. You can perform intervals walking, running, biking or swimming. Or you can work out on an elliptical trainer, treadmill or exercise bike. Interval training can also include body-weight exercises, such as jumping jacks, squats and lunges.