If you’re heading outside, don’t just go for your usual boring walk or run. Spice things up with interval training. It’s been proven to burn more calories, increase your afterburn and make you skinny. Okay, maybe not skinny but it’s more fun than just going the same pace.
Use This Perceived Exertion Chart to figure out how hard you’re working.
| Time | Intensity/Speed | Perceived Exertion |
| 10 | Start walking at an easy pace, gradually getting your heart rate up. Increase your pace every 2 minutes | Level 2-4 |
| 5 | Speed up to a faster walk or jog so that you’re working at a moderate pace – This is baseline | Level 5 |
| 1 | For the next minute, speed up as fast as you can | Level 7 |
| 2 | Slow down back to baseline | Level 5 |
| 1 | Speed up once again as fast as you can | Level 7 |
| 2 | Back to baseline | Level 5 |
| 1 | Now see if you can go even faster than you did the last time | Level 8 |
| 2 | Back to baseline | Level 4 |
| 1 | This is your last sprint – run or speedwalk as fast as you can! | Level 8 |
| 2 | Back to baseline | Level 5 |
| 5 | Slow down to an easy walk | Level 3 |