Benefits

• Endurance
• Fat loss

Difficulty

• Moderate

The Rundown

Jogging is the go-to method to build endurance. But next time you hit the road, add a new wrinkle to your workout by alternating between jogging and sprinting.

Technically called a Fartlek run, this type of workout is commonly used by runners to develop the endurance they need to last an entire race. It increases your overall work capacity so you can perform near your max for longer durations.

Although the Fartlek run is designed for runners, athletes in other sports can benefit from it, because it improves both the aerobic and anaerobic energy systems. And if you’re not a runner, the interval style helps break up the monotony of jogging at the same speed.

Compared to a traditional jog, a Fartlek run makes you work at a higher overall intensity and burn more calories in a shorter amount of time. You’ll boost your metabolism after your workout as your body recovers and returns to a resting state. All in only 10 minutes.