Fartlek is a Swedish term and stands for “speed play”, which is an easy way to switch up your walking or running routine. If you love cardio and want to lose weight, you always need to change your routine, otherwise you won’t see any changes in your bodyweight. Our bodies get easily adapted to doing the same routine and over time will use less energy if it’s always the same pace and mileage. Change it up with these two strategies:

Fartlek: It’s a less formal way of incorporating faster bouts into your running or walking routine. For example, set yourself a goal of walking faster in between every second lamppost, or pick a landmark and walk/run fast until you get back to regular pace. That said, set your goals before your run or walk (either time, distance or pace) and then decide on your fartlek’s to keep it challenging.

Intervals:  These are short and intense burst followed by equal or longer slower bursts. For example, walk or run for 30 sec with a comfortable but challenging pace, then switch it to 60 sec of a recovering pace. Try to do that for at least 10 min on your daily walks. It really gives you that extra burn. *

Point is, always need to challenge your body if you want to see changes. Being on the treadmill for 30 min every day, watching a show, might be therapeutically but doesn’t help with weight loss. So, crank up the music and start walking … FAST.

*webinar from “Dr. Len Kravitz: 10 scientifically proven ways to burn MORE calories”.