"How You Can Lose Weight with Only 15 minutes per Day."

Below you'll find a sample workout you can perform to start your way on interval training.  Remember, you should try to vary your training with different equipment or types of training.  You can try:  sprints, stairs, biking, elliptical, jumping rope, and cross country skiing to name a few. 

After warming up for five minutes, you push as hard as you can for 30 seconds and then decrease your intenstiy to 50% for 30 seconds.  This is one interval.  At the end of every work out perform a 5 minute cool down.

Week 1: 6 x 30s intervals

Week 2:  7 x 30s

Week 3:  8 x 30s

Week 4:  9 x 30s

Week 5:  10 x 30s

Week 6:  11 x 30s

Week 7:  Low impact cardio.  No intervals to give joints a break.

Week 8:  12 x 30 s

Week 9-12:  12 x 30s

After week 12 you should take another week off to give your joints and muscles  a break.  You can then start at 6 intervals again, BUT increasing your time to 1 minute per interval. 

Again, this is one of the most time efficient ways to lose weight due to the post-exercise afterburn you get from raising your metabolism.