You sat down with a calculator and you determined your three interval training ranges a while ago, right? Great! (If not, look here for a guide.) Here are some workouts you can apply those numbers to. Interval training is great for building endurance and losing weight. For weight loss, you can add these to 30 minutes spent in Range 1, or do these on alternate days from your 30 minute in Range 1 workout.

Easier Workout #1: 15 minutes
      Warm Up                   Work                       Active Rest
    3min Range 1           3min Range 2                 3min Range 1

                                        Repeat Work/Rest cycle 2 times

Easier Workout #2: 17 minutes
      Warm Up                     Work                      Active Rest    
    3min Range 1              4min Range 2               3min Range 1

                                       Repeat Work/Rest cycle 2 times

Hard Workout #3: 19 minutes
     Warm Up                     Work                         Active Rest
    3min Range 1            5min Range 2                   3min Range 1

                                       Repeat Work/Rest cycle 2 times

Hard Workout #4: 15 minutes
    Warm Up                     Work                          Active Rest
  3min Range 1             30sec Range 2                  1min Range 1

                                       Repeat Work/Rest cycle 8 times

Harder Workout #5: 15 minutes
   Warm Up                        Work                           Active Rest
  3min Range 1              90sec Range 2                   90sec Range 1

                                       Repeat Work/Rest cycle 4 times