There was an interesting story on NPR about the benefits of interval training.
They define interval training as any kind of activity that gets your heart rate 
up to about 85% of it’s maximum for a short amount of time. This can be anything such as skipping, jumping rope, sprinting, juggling really heavy things.
In the story, they report on a research study that demonstrated people who added 8 second sprints to their biking workouts lost more weight and body fat than people who road the same amount of time but didn’t do the sprints.
Caution: While adding interval training to your routine will improve your fitness, you’ll want to work your way up slowly. Definitely check with your doctor before you begin a more intense workout.
Joggling interval training program
I often joggle the same speed but when I wanted to get faster, I did interval training. This is what worked for me.
- Joggle 1.5 mile warm-up
- Sprint 400 m
- Slow joggle 400 m
- Repeat steps 2 & 3 four times
- Joggle 1 mile cool down.
If this is too much, simply adding “strides” during your work-out can help build up your fitness level. Strides are just quick intervals of sprinting.
When I’m joggling, I’ll sprint from one telephone poll to the next or race a bus to the stop light. The distance doesn’t have to be far (100 yards) but you have to sprint with all you’ve got.
Try it. You’ll be amazed how quickly your fitness level improves.
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