Interval training is a great way to get in shape

You don't need to do an hour of cardio to shape up anymore. It's all about fitness quality over quantity with fast and furious interval training.

Here, choose from these 5 interval workouts and get moving, yeah!

Run

• Walk for 3 minutes to warm up.
• Jog for 1 minute.
• Walk for 30 seconds.
• Run for 30 seconds.
• Walk for 30 seconds.
• Repeat 3 times.
• Walk for 3 minutes to cool down.

Cycle

• Cycle easy for 3 minutes to warm up.
• Cycle standing (high resistance) for 10 seconds.
• Cycle seated (low resistance) for 10 seconds.
• Repeat for 15 minutes.
• Cycle easy for 3 minutes to cool down.

Rowing

• Easy rowing for 500m to warm up.
• Row hard for 100m.
• Rest for 30 seconds.
• Repeat for 15 rounds.
• Easy rowing for 500m to cool down.

Hills or stairs

• Brisk 5-minute walk to warm up.
• Power walk up the hill or stairs.
• Walk down to the bottom.
• Repeat 3 times.
• Jog up the hill or stairs.
• Walk down to the bottom.
• Repeat 4 times.
• Power walk up the hill or stairs.
• Walk down to the bottom.
• Repeat 3 times.
• Easy 5-minute walk to cool down.

Running circuit

• Walk around the perimeter of the playing surface twice to warm up.
• Jog or run from one corner of the field, diagonally, to the opposite corner.
• Walk along the goal line to the other side of the playing field.
• Once again, run diagonally from corner to corner.
• Do a total of 8 diagonals with a walk break between each.
• Walk around the perimeter of the playing surface twice to cool down.