Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or relief periods. Interval training–with any exercise–biking, walking, hiking, swimming helps accelerate fitness gains. After you are warm, increase your pace until you are out of breathe or working hard. sustain this for 30-90 seconds as your fitness allows. then go back to regular pace and regain your breath until talking is easy. Repeat fast intervals as able. Always check with your physician to determine what is safe to elevate your heart rate to. Wearing a heart rate monitor will help you keep this safe.