Interval Workout Suggestions?

NJL13500

I'm currently in a place where I would like to add some interval cardio training to my workout routines. 60-90 minutes on the elliptical is getting boring and not very challenging anymore.

I have access to a gym, a small exercise room in my basement, and can get outside to run most days. Anyone doing something that really kicks your butt and gives results?

Ideally I would like my cardio to be about 30 minutes and strength training to be 30-45 minutes.

How often do you do interval training per week? How long are your sessions? Do you notice an improved level of fitness?

Thanks for any help you can give.

1ConcreteGirl

I was doing about 30 minutes of HIIT running on the treadmill for a while and man did it work me out! I definitely increased my cardio fitness far more quickly that way than I ever did running longer distances.

I did it three days a week and this was my personal program:
The intervals were as follows:
2 minutes walk
3 minutes fast walk
30 seconds jog
1 minute fast walk
3 minutes jog
30 seconds run
1 minute jog
30 seconds sprint
30 seconds run
2 minute jog
30 seconds sprint
30 seconds run
3 minutes jog
1 minutes fast walk
1.5 minutes walk

Here is a little research on HIIT:
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?pagewanted=all

http://www.intervaltraining.net/hiit.html