spice up your cardio
Music intervals can not only make your cardiovascular workouts more fun, but they crank up your rate of return by requiring your body to adapt to different speeds: After a 10-minute warm-up jog, run fast for one song and at a slower pace for the next one. Continue this for at least five songs, or listen to a radio station for 30 to 60 minutes, running at a medium pace during songs and alternating sprinting and walking through commercials. This can also be applied to biking, walking, elliptical, etc. – throw your favorite songs into the mix, and have fun!