I pedal my stationary bike for a half hour while watching a half hour show. To get an interval workout in, I increase resistance and cadence during the commercials and return to a moderate pace during the show.
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I use the Japanese interval training system: Tabata. It's a beautiful piece of torture that only takes minutes to complete.
You can download apps that are free or very cheap so that you have the correct timer for it: 20 seconds on and 10 seconds rest. 8 exercise periods in one Tabata It is the best way to drop weight, to build muscle and work on your aerobic and anaerobic fitness. See more at www.spirited-sports.com
I like to walk both outdoors and on my treadmill. I've been reading about how interval training is a great way to boost metabolism and burn more calories. Basically, you alternate between brisk walking and fast walking/sprinting.
There are many helpful websites and resources to teach you about what kind of interval training is right for you.
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