Calorie Burn: 250-750
Focus: Endurance, speed, and cardio
Equipment: None required
If you're getting bored with your workouts, interval training is one of the best ways to spice things up. With interval training, you push your body out of its comfort zone for short periods of time. Not only will this help you burn more calories during your workout, it makes your workout fly by since you're only focusing on one interval at a time.
This workout takes things to the next level by cycling you through different levels of intensity. During your work sets, which range from 30 seconds in duration to 90 seconds, you will work at a very hard intensity, what would be the equivalent to a Level 9 on a perceived exertion chart, moderately hard, which is a Level 8, and then somewhat hard, or about a Level 6 or 7.