Is it hard for you to get motivated to exercise outdoors in the thick of the summer? If so, you’re not alone. For many, the heat and humidity make it tough to get outside for a run, speed walk or any outdoor activity.

But don’t let this stop you from getting your exercise in. When the heat is unbearable for us and we need to get a quick workout done indoors, we stick to a foolproof routine– intervals! Intervals are great because you can exercise for less time but be more productive, which is especially helpful when you don’t want to spend hours working out indoors!

We do our intervals on the treadmill but you can use any equipment that allows you to get a cardiovascular workout. Studies have shown that High Intensity Interval Training at least once a week can improve cardiovascular fitness and increase the body’s potential to lose weight. Plus, constantly increasing and decreasing the speed keeps you occupied, so the time goes by so much more quickly!

During your normal treadmill routine, try increasing your speed to a fast sprint every 4 minutes. Stay at this high intensity for 1-2 minutes, depending on your ability. You should be out of breath. The 4 minutes in between will help you catch your breath and recover, but stay at a slow speed that will still keep your heart rate up. Don’t allow your heart rate to get to a resting pulse or you’ll defeat the purpose. When those 4 minutes are up, pump it back to a sprint. You’ll be sure to feel great and will also burn a lot of calories!

What’s your favorite way to beat the heat and exercise during the hot summer months?