When using an exercise bike or a treadmill, stepper, etc while watching the tv... (or listening to the radio) an easy / fun way to get a bit of interval training in to kick up your workout, is to kick up the difficulty or tension a couple notches for commercials. Then when the commercials are over, kick it back down and you can "relax" and enjoy the show and then when those stupid commercials come on again, you can kick it back up. This kicked me right off the plateau I was stuck on!
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When I want to kick up my daily morning walk, I add in some jogging.
I will usually walk for a block or two and then jog for a block. By doing this, I am still getting in the same distance everyday but just in less time and this increases my miles per hour and burns more energy/calories.
When I feel I'm pushing too hard and might not be able to make it much more I pretend I'm on a dance floor. It seems I can dance for hours but 5 mins of cardio kicks my tail! When I pretend, it becomes fun, I laugh, and get in a few more minutes of cardio.
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