Interval training is basically exercise which consists of an activity at high intensity for a period of time, followed by low intensity exercise for a period of time. Then you repeat it and pray you don’t die the second time around.

The intensity of the sprint intervals is how hard you push yourself during the sprint. Let’s say the intensity is measured on a scale of 1 to 10, 1 would be no effort whatsoever while 10 represents the maximum effort possible. This scale obviously differs from person to person based on fitness levels. Here’s how I made a jackass out of myself thinking I was a 10, and the important lesson I learned.

The guy next to me is about 6’4″, and he’s running at a pace of 7.0 during his low intensity phase. So I, without him knowing, BEGAN A CHALLENGE. To beat him. I start out at 7.1 for my speed. Facts: I am 5’7″, not a runner, but I am moving as fast as my legs can take me without even warming up. It feels great because I am keeping up. I see my friend over in the weight-training room staring at me with a horrified look on his face because he knows—he knows he has to carry your fat ass home over his shoulders, listen to your bitching, and run around like your nurse.

I get through 2.8 miles at a decent pace and I feel pretty proud of myself. I stop the treadmill and I am immediately sorry. Nausea and a sprained groin was just the beginning. I’m standing there, my back in spasm, thinking, I’m such an a-hole.

For me interval training is the only way. Doing bursts of hard exercise not only improves cardiovascular fitness but also the body’s ability to burn fat, even during low or moderate-intensity workouts.

Evidence suggests that a workout with steep peaks and valleys can dramatically improve cardiovascular fitness and raise the body’s potential to burn fat.

This technique is not just for running, it can be applied to swimming, walking or cycling. It worked for me, but I had to push myself hard, and I mean hard. To go hard, the body must use new muscle fibers. Once these recent recruits are trained, they are available to burn fuel even during easy-does-it workouts. Any form of exercise that recruits new muscle fibers is going to enhance the body’s ability to metabolize carbohydrates and fat. Interval training does amount to hard work, but the sessions can be short lasting only 20 minutes.

Best of all, a workout that combines tortoise and hare leaves little time for boredom. The point is to move and keep moving.

Cons: I can’t think of many; the main factor when training this intensely is to pay attention to your form. Don’t over do it.

Q: Hi Sherika, I have been recently adding incline to my treadmill walking workout. Part of my walking routine is to use 2 lb. weights to increase the intensity. Does that add extra calories burned?

Yes, if your using 2 lb. weights as upper body movements with your arms, than this will definitely burn more calories than walking alone. A few great exercises to do while walking with your 2 lb. weights are biceps curls, shoulder presses and lateral raises. Just beware, if you are like me, with ZERO ability to chew gum and walk, these exercises are not for you. Stick to just walking with weights. You can also try punching with the weights like a boxer. These are great workouts that will use your entire body and burn many more calories.

Stay solid!