For example---You may run for a minute and then walk next minute.

Interval workouts should last no longer than 20 minutes but at least 10 minutes. So if you do an interval workout you are really working hard or fast only half time and resting other half by working out easy or slow.

Here are some more examples of some interval workouts you can do: * You can Walk or Jog up and down flights of stairs…Going up is hard part & going down is easy part * You can Run a lap around a track and then walk a lap around a track * You can freestyle swim a lap real fast followed by a easy backstroke swim for a lap.

Just make sure that when you do interval workouts that hard or fast part is really intense. For example if you are doing a run/walk interval---Make sure that run part is so intense that you just can’t wait to start walking part.

Why do intervals? After you finish an intense interval workout your metabolism will remain elevated hours after you finish exercising. So for many hours after you finish your interval workout your body is still burning calories (burning fat).

Think about it…while you are taking a shower after your interval workout you will still be losing weight. Even when you relax to watch TV you are still losing weight because that intense interval workout kept your metabolism (your fat burning furnace) running high hours after you finished working out…Interval training keeps your metabolism elevated throughout day so you can burn more calories.

Interval training should be treated like weight training and be done 2-3 times a week.

Lunch - think of soup or have a glass of water before your meal, or perhaps a herbal tea.

Mid afternoon - While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables.

Evening - Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour.

After dinner - before bedtime drink your final glass of water and sleep well!

Now here's really exciting part - you may notice a reduction in inches and centimetres, as you body's water store become redundant and so decrease. You may need to 'spend a penny' more but results will be worth it.