Looking for a way to boost cardiovascular endurance, burn fat, and boost metabolism in less than half an hour? Try running intervals — alternating high-intensity cardio with walking and jogging keeps the muscles (and brain) in shape, in just a few minutes.

Do it Today: Intervals can improve speed and endurance for beginner, intermediate, and even advanced runners.

Run with Us:

Sign up for Greatist’s virtual 5k, taking place on July 31, and receive a free 5k training guide.

Hunger Game:

Running intervals can rev up metabolism — score!