Since there are lots of reasons to do interval training, my workout today consisted of running and cycle intervals. At McMaster University (yay McMaster, that’s where I did my Kinesiology degree) they have determined that doing interval training can be just as effective as a longer, steady state workout.

Here’s more info if you want: http://dailynews.mcmaster.ca/article/kinesiologists-column-a-hit-in-globe-and-mail/

Try this workout out for size:

Warm Up: 
5 min walk, 50 air squats, 5 jumping jacks
Running Component: 
15 intervals of: 30 seconds at 80% of your max sprint,
1 minute at 60%
Cycle Component:
5 intervals of:  30 seconds at 7/10 of your max,
30 seconds at 8/10
30 seconds at 9/10 (out of the saddle),
30 seconds at 7/10 for a sprint,
30 seconds 50%