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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
With running/walking intervals, I create a play list for my ipod specific for that week/interval in the training plan. That way, I don't have to carry my smartphone with a timer on it or buy a watch that's big enough to see while running. I change pace when the music changes. I even include a tune for a cool-down.
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