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What type of interval training should I do?

At gym I do running on the treadmill (15 minutes), cycling (20 minutes), crosstrainer (10 minutes) and rowing (10 minutes) for cardio exercise. I was wondering whether anyone had suggestions as to how I can introduce interval training into my routine because apparently it helps to burn calories and build fitness and recovery faster over time.

I am 180cm tall and weigh 68 kg.

I would suggest that if you want to keep the same timing for each exercise cardio I would follow the interval:

treadmill: 5x3min interval (1.5min rest between interval)
Cycling: 3x6min interval (3min rest between interval)
Crosstrainer: 8x20sec (10sec rest between interval)
Rowing: 8x20sec interval (10sec rest between interval)

The big things to remember when you are choosing intervals is to use 3min to 8min. You can go up to 25 min total work.

Also you can use the 8x20sec that was proven to increase anaerobic and aerobic at the same time.

Good luck.

PS: With this you will use more calories even after the workout.

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