The great thing about adding interval training to your workout routine is that you can build both

strength and
endurance fast. Try a 20 to 30 minute routine that mixes and matches these great interval exercise options. Start
with a 5 minute warm up and move into short high intensity intervals. Each interval can last from 30 seconds to
two minutes, with a minute of easy walking between reps. Go for about 20 minutes then cool down. It'a a quick
and effective workout. If you are new to high intensity training, read about Interval Training Safety before going
all out.

Jumping Rope Workouts.Scott Thomas/Getty Images

1. Jumping Rope
Get a jump rope and you have a simple, cost-effective way to add high-intensity interval training your workout
routine. Done right, jumping rope can improve cardiovascular fitness, balance, agility, and strength. Do single
jumps for a minute or two, and you'll feel the burn while you burn some calories.More
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Stair running workout. Inti St. Clair / Getty Images

2. Stair Running

Running stairs provides an excellentinterval workout without much time or equipment. Running stairs provides
a cardiovascular benefit similar to that of running and is a great way to build sprint power. Simply find a set of
stairs and you're all set. More

Burpee Exercise. Photo (c) Mike Powell / Getty Images

3. Burpees
Burpees are making a comeback. This tough, simple exercise works the total body and cardiovascular system
quickly. Start by standing tall, then squat down and place your hands on the floor in front of you. Quickly kick
your feet back to a push up position. While here, you can perform a push if you want a really tough exercise, or
just jump your feet back to start position, jump high in the air and repeat. Check out this burpee video to learn
how to do it right. More
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Shuttle Sprints. Photo (c) Thomas Barwick / Getty Images

4. Shuttle Sprints
Shuttle sprints are a standard agility andspeed drill used by athletes who play stop-and-go sports such as soccer,
hockey, basketball, and tennis. To do shuttle sprints, simply set up two markers about 25 yards apart. Sprint
from one marker to the other and back. That's one repetition. Try for 10 sprints at a time. You can do shuttle
sprints forward, forward and backward or side-to-side. More

Spinning. Photo (c) Stockbyte / Getty Images

5. Spinning
Join a spin class and you'll probably do some high intensity spin intervals. But you can use your home trainer or
head to the spin class during the off hours and create your own interval workout. Combine the bike with some
other body weight exercises and the workout will fly by. Using a stationary or spinning bike is one of the most
popular forms of indoor exercise that provides a low-impact, high intensity cardiovascular workout and builds
both strength and endurance. More

Tuck Jumps. Photo (c) Nick White/ Getty Images

6. Tuck Jumps
Tuck jumps are simple drills that improve agility and power. Start with your feet shoulder width and knees
slightly bent. Squat down and powerfully jump straight up bringing your knees toward your chest while in
midair. Try to land gently, sink down to absorb the impact and repeat the next jump. More

Pull Ups. Photo (c) Photodisc / Getty Images

7. Pull Ups
The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a sturdy
low-hanging tree branch, for example), but it's a great, simple way to build upper body strength.More

Push up. Photo (c) E. Quinn

8. Push Ups
For an easy, equipment-free total body exercise that builds upper body and core strength try standard push ups.
Done slowly, this compound exercise uses muscles in the chest, shoulders, triceps, back, abs and hips. More

Walking Lunge with Weights. Photo (c) Cameron Spencer / Getty Images

9. Walking Lunge with Weights

Add walking lunges and you will build endurance, strength and balance. This one exercise has tremendous
benefits for almost every type of athlete. If holding a weight overhead while doing a walking lunge feels
awkward, begin by holding a broomstick or empty barbell until you get comfortable with the movement.More

V-Sit Abdominal Exercise. Photo (c) Stuart Gregory / Getty Images

10. V-Sit Abdominal Exercise

Finish up your routine with a minute or two of ab work and call it good. The v-sit is a tough core exercise that
engages therectus abdominis, the external obliquesand internal obliques. This exercise also engages the hip
flexors. More