If you have very little time for the workout you need to get the most out of it. If you add intervals to your exercise session it will help you lose more weight and improve your fitness.
By intervals we mean brief periods that involve one minute of more intense exercise sets that are included into your regular training session. For instance, while you are walking a one minute interval of fast walking should be added about every five minutes throughout your session.
How to include the intervals into your workout
Begin with 3-5 minute warm up and then include your first interval after the first five minutes of your workout. It should comprise one minute of fast walking or even jogging. You need to be “winded” after the interval and prepare to slow down. You should do your exercises as you normally do for the next five minutes and the fifth minute should be another one minute interval. Such intervals have to be done throughout your training.
 Advantages of intervals for weight loss
1. Intervals help you avoid a weight loss plateau.
2. Your aerobic and fitness level will be improved. During the interval you cross the anaerobic threshold into anaerobic metabolism and prepare your body to more intense exercise.
3. It will be easier for you to perform more intense exercises if your fitness level is improved. As a result you will burn more calories.
4. Also you won’t be so tired of your daily activities and have more energy stores.
5. Due to intervals your basal metabolic rate (BMR) will be increased which is useful for shedding more calories 24 hours-a-day.
6. Intervals are helpful in "burning" more calories during your training and for several hours after it.
7. Intervals are necessary for toning your muscles to a greater degree than your regular aerobic workout would.
8. Your training won’t be so monotonous and the time will pass very quickly.
9. You will have more energy.
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