Secrets of Success

Add High Intensity Bursts To Your Workouts



When you hit a plateau in your weight loss, try adding a few higher intensity bursts or intervals to your cardio workouts. This elevates your heart rate, makes you work harder and burns more calories to help shock your body and jump start your weight loss again!

More Information:

During your normal cardio workout, exercise at your usual intensity level. A few times during your workout, bump it up for 10-60 seconds, by going faster, harder or against heavier resistance or incline. Then bring the intensity back down as long as you need to in order to recover and try again.

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Member Comments

    this is so true! it worked for me. i was stuck... and, i upped my time & elevation on the treadmill... sweat a lot more than i *was* and i started losing again! :) *awesome* - by CHAOTIC-KITTY
  • MOXIE22
    I'd read this in one of the health blogs and gave it a try. It worked for me too. I found out that the "fitter" I get the harder I have to work to keep my heart rate up. - by MOXIE22
  • I'm going to try this as well. I have been at a plateau for months now. It's time to bust through! - by FRENCHTOSD
  • I have just started adding running spurts into my treadmill (fast) walking. I can do no more than a minute at a time but it really does seem to work. - by SALLYSEAGULL1
  • DAISY2203
    Great secret!! I am begining to start this in my workouts so I can keep loseing! Thank you for the reminder and encouragment. - by DAISY2203
  • I have recently started to incorporate this into my workouts. I found free HITT podcasts to download to my ipod. - by GOLIONS
  • I love this one! - by DJHEILMANN
  • Gonna try this tonight. I'm going to modify a Leslie Sansone workout...most likely her "Walk & Jog" workout and see how that works out. I am SO VERY WEARY of gaining and losing the same 2.50 lbs!!! emoticon - by VALWKOUTGAL
  • emoticon .... all the stats supports this! emoticon - by 2BDYNAMIC
  • I keep reading this is what all the 'authorities' have been saying for quite some time ........ I find the 'ho-hum' routine keeps you right there ..... same-o .... same-o ....... Kick it up!! yeah! - by 2BDYNAMIC
  • Interval training is a great way to get thru a plateau. Thirty minutes is all you need once or twice a week if you haven't done it before. Elliptical trainers are good and some have an interval program. A 3-5 minute warm up followed by one minute intense (either speed, resistance) then one minute recovery. You will DEFINITELY feel this and should notice it within a few days. You can vary the intervals by pyramiding: warm up then pyramid up with 30 seconds intense/30 recovery, 45 seconds intense/45 recovery, 60 seconds intense60 recovery, 90 seconds intense/90 recovery, the go back down. Do this 2-3 times and the cool down.
    The key is to constantly change your workouts. Also varying your daily caloric intake, while maintaining the same weekly caloric intake, prevents your body from getting accustomed to the status quo. Good luck... Keep moving and know you're worth it! emoticon - by DAWNEDONU
  • makes it go faster and helps w/ endurance too! Thanks for the reminder - by NAN111
  • awesome will try it emoticon - by ANNABELLE1957
  • I find that when I am tired at night - "too tired to exercise" - if I walk a mile with Leslie, I sleep better and am much more refreshed the next morning. These little bursts might just be the thing I need to help motivate me!!
    Thanks, Nicole,
    Barb - by XME501
  • emoticon so much for this suggestion. I've been at the same weight for 3 weeks, so I will be trying this starting today. emoticon - by SUSIEQ1017
  • 01NANA01
    emoticon - by 01NANA01
  • 01NANA01
    emoticon - by 01NANA01
  • I did this today on the trendmill and it really does work!! - by COLLEGEGAL28
  • I thought this might do it I just did it today I ran as much as i could and then went back to walking. It's worth a try - by NORASPAT
    I just tried this today so I am interested to see how well it works emoticon - by CLWALDRO
  • this is great i'm going to try this I know it will work . Thank you all. I have faith, and God help. - by LORETTAH3
  • This REALLY works! Give it a try! - by KSCARPETTA2
  • This is a duable..bumping up a little in the workout routine. I will have to remember this when I plateau. It seems an easy fix. Thanks Nicole - by GETFITTER7
  • I'm not really able to do anything *at speed* but I use a hill program on the treadmill and I just started ending my workout with a few minutes of rowing. Now *that* is a shock! - by WINTERWINGS
  • Thanks for your help I really needed it today. emoticon - by SLONEY11
    I'm going to try this today, because I've been stuck bouncing between the 3 same pounds for 3 weeks now! Hope it works!! - by VAPERCHICK
  • I've started doing this to. It actually makes the time on the treadmill go faster for me. It throws some challenge into it. - by JANNISH
  • This is a tip that my personal trainer suggested as well. I had hit a plateau. I need to measure, track and add intensity as well. Thanks for the great suggestion. - by MURPHY481
  • this has worked in the past for me also, this is a very good tip. - by MORGANS01
    I will give this a try - by ABC-MOM

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