3. Ramp it up in one-minute intervals
One of the best ways to give your fitness level a pick-me-up is with interval training, where you go harder than normal for a short time, then work out at an easier or moderate pace to recover.
You can boost fitness and burn extra calories in a moderately paced workout by adding intervals to your routine. Space one-minute intensity intervals about five minutes apart in your normal cardio workout. For each one-minute interval, exercise at a pace that feels challenging and vigorous. After the minute is up, go back to a moderate pace for the next four minutes. Repeat sequence until you’ve completed all five one-minute intervals. That’s five minutes total of intense, fitness-boosting exercise.