You can do cardiovascular intervals no matter what equipment you have. Even body weight is sufficient for these workouts. First, the benefits of interval workouts:

1. More time moving and less rest makes for a more intense and purposeful routine.

2. Shortens workout times by combining cardio and strength components into one session.

3. Loosens and limbers the body throughout the workout.

After a warm up, try cardio and strength interval workouts by using these suggestions:

1. Work one muscle group (chest) and follow your strength set with 2 to 5 minutes of cardio (running, jump rope, burpees). Next, go back to strength training and work another muscle group (back) and repeat this process until you have worked out all of the muscle groups planned for the day.

2. Perform cardio for 10 to 15 minutes. Next, do your strength training workout. I suggest 2 sets for every muscle group being worked. Finally, go back to the cardio workout for an additional 10 to 15 minutes.

3. Alternate between a set and 1 minute of cardio. Jump rope, mountain climbers, dancing or walking on the spot works best for this workout. After each minute of cardio, perform another set of strength exercise. Repeat until strength exercises are complete.

After any workout perform 5 to 10 minutes of stretching after completing all exercises.

There are multiple ways to work cardio intervals into your strength routine. The results are plentiful: Stronger resting heart rate, more fat calories burned and greater flexibility.

Try It!