People tend to associate aerobic exercise (or the misnomer “cardio”) with “boring.” Well, when you plod away on the treadmill at an unchallenging rate for 30 minutes, yes, it certainly can be.

Mix it up instead, and get the after-burn effect that keeps fat burning for up to eight hours after your workout. High-Intensity Interval Training (HIIT) gets you a better workout in a fraction of the time. By busting your butt in short intervals and using “active rest,” ie., jogging, you save your time and get a more effective workout without sacrificing muscle tissue, an inevitable casualty of prolonged aerobic exercise.

Go with this plan for today:

90 second jog (warmup)

60 second run at 60 percent effort

60 second sprint at 90 percent effort (this is the High-Intensity part)

30 second brisk walk

30 second run at 60 percent effort

30 second sprint at 90 percent effort

Repeat that 5-minute interval set at least twice, but aim for three total interval sets for a total of 15 minutes.