Interval training is the big rage in fitness today. It's for good reason. It challenges the muscles and the cardiovascular system and keeps our brain engaged as well. It can be applied to many different forms of exercise. One example is running. Here is an interval training program. If running on a track, warm up with light jogging for 5-8 minutes. Run one lap hard, then jog one lap. Run two laps hard, then jog one. Run three laps hard, then jog one. Repeat the process. Finish with a light jog to cool down or perhaps, add one round of walking lunges. Walking lunges are a muscle strengthener for the entire leg. You want to take long strides, making sure the back knee bends in the lunge and the front knee stays over the heel, not the toes. Press the weight of your step into the heel of your front foot to minimize the pressure on the front knee.
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