For example, if you are outdoors walking. You could run or speed walk for 30-90 seconds then slow down to recover for a couple of minutes, repeating the sprint when you feel rested, keeping the pattern going for 15-30 minutes. How hard you work during the work sets is up to you. The idea is to work harder than usual in your work sets and to fully recover during the low intensity intervals. Intervals of work that increase as your stamina allows.
Interval training is a great way to change your routine, increase results, burn more calories and build muscle. Interval training takes less time than the traditional cardio workout. This leaves you time to do some strength training. After all, muscle burns a lot more calories than fat. So, here's a little coaching advice. Go out there, do some intervals and build some muscle.
How do you do your interval training?