1. Step on the gas.
Alternate the speed and intensityof any activity you're doing. For instance, if you're walking, do a fewminutes at a moderate pace, then speed-walk or jog for a few minutes;repeat. If you're running, go for a few minutes, then sprint for aminute and repeat. Do the same with cycling, inline skating, swimmingor any activity of your choice. 2. Go for a bonus. Do an extra 15-20 minutes ofcardio in addition to and apart from your regular aerobic workout. Forexample, if you usually go to the gym after work, wake up 20 minutesearlier and head outside for a brisk morning walk, hike or bike ride inyour neighborhood; it'll be an energizing change of pace. (Justremember to warm up as always; high-intensity exercise early in themorning when your body temperature is still low can lead to injury.)3. Add some muscle. Incorporate some strengtheningand toning exercises into your walks or runs: Do shuffles, step-ups,high-knee jogs or other exercises (see # 5 below) at the end of everyfourth block or quarter-mile.4. Take to the hills. Hike an uphill trail or climbstairs to add intensity and work muscles in a different way. Do theSide Squat up and down a hill, for example.
5. Play with plyometrics. String 1 minute each of the following moves together for a 6-minutecalorie blaster, or add these to your regular cardio workout:
Jumping Jacks The gym-class classic: Stand withfeet together, then jump, separating legs. Land with feet hip-widthapart as you raise arms overhead. Jump feet back together and lowerarms; repeat.
Jumping Rope Do a basic boxer's shuffle ortwo-footed jump. Stay on balls of feet, jumping close to the floor,keeping elbows by your sides.
Squat Jumps With feet hip-width apart, bend yourknees, lowering hips to squat; jump into the air by pushing off andstraightening your legs, lifting arms upward. Land softly and repeat.
Split Jumps Stand in split stance - one foot aheadof you, one foot behind. Bend both knees and jump, switching legs toland; pump arms in opposition to legs as you continue to alternate legswith each jump.
High Jog in Place Lifting knees high up in front ofyou as you jog in place, swing arms naturally in opposition. Landsoftly, ball of foot to heel.
Side-to-Side Leaps Place any object, such as abroom, on the floor. Leading with the leg that's closest to the object,leap sideways over it, bringing both feet together to land, then repeatin the opposite direction.