This week’s challenge is to incorporate high intensity interval training (HIIT) into at least two of your five workouts.

Interval training is a great way to burn lots of calories in a shorter amount of time, which is great for weight loss, and building endurance. Most trainers in the gym are using some form of interval training when working with their clients. What is HIIT? It is simply working at higher and lower intensities. For example, If you normally walk at a 2.5 speed on the treadmill, for two minutes, kick the speed up to 3 or 3.5 (enough of a jump that you are really pushing yourself for those two minutes), and then go back to your 2.5 speed for one minute. then back up to 3 or 3.5. You can change the interval if you would like too. Another example could be 15 seconds as fast as possible, and then walking 45 seconds (or 90 if your heart gets beating too hard). Decide what is going to work for you and go for it!! Even if your high is 30 seconds long and your low is a minute. It doesn’t have to be on a treadmill either, you can do it with whatever type of exercise you are doing, biking, swimming, whatever! Push yourself, but if your heart rate gets up too high take it down another level or two.

Here’s how the points will work.

You will earn 17 points for each interval workout (limit 34 points) and one point for being awesome!

Below are a couple of articles if you would like more information.
The Walking Site

The Mayo Clinic : Interval Training

How to check your pulse and find your target heart rate