Everyone gets to the point where they feel comfortable with their workout. You go the the gym, do some weights, hop on the stairmaster for 20 minutes, come home, no big deal. Why are you not losing weight?  The problem is that your body has adapted to your interval running workouts and it doesn't have to work hard anymore to do what was once difficult.

For the best interval running workouts, I am a firm believer in the theory of muscle confusion.

You have to constantly be doing different things to keep your body guessing so that it can never completely adapt to the workout. Now you don't have to do a completely different workout every single day - just try to work muscle groups differently or switch up your cardio. If you always do leg curls to work hamstrings, try deadlifts this week.  If you seem to always do the bike, go for a run, or try a class. By adding intervals into your routine is another great way to keep this "confusion" going. Say you are doing an arm workout. Put in some 30 second or 1 minute intervals to get your heart rate up in between your weights. If you usually use dumbbells, try using some kettle bells.

Your routine might look like this: (just as an example.)

• Pushups
• Seated row
• 30 seconds jumping jacks
• One arm row
• Reverse flies
• One minute skip
• Shoulder Press
• Bicep Curls
• 10 Burpees

You will find that adding these intervals into your interval running workouts will exhaust you so much more than straight weights and will help to confuse your muscles.

So this week, add some intervals to your workouts and try some new exercises . Let me know some of your ideas . If you need some new exercises for any muscle groups, let me know. I'd be glad to help you out.