Interval workouts can burn more calories in less time. In addition, rotating between high-intensity and low-intensity workouts can increase your overall endurance over time.




Try this cardio workout if you have 20 minutes to spare. Repeat it for a 40 minute workout.

Minutes Activity
0:00-5:00 Walk at a moderate pace to warm up.
5:00-10:00 Repeat the following cycle five times:

  • Walk briskly for 20 seconds.
  • Jog for 20 seconds.
  • Sprint for 20 seconds.
10:00-12:00 Walk briskly.
12:00-17:00 Continue the walk-jog-sprint cycle, above.
17:00-20:00 Walk briskly.

Continue using the trackers on, or connect a supported device for easy tracking.