“Motivation is what gets you started. Habit is what keeps you going.”
― Jim Ryun

We follow the high-intensity strength-training session up with a ‘sprint’ routine:  Lifting once a week is a great thing and will keep you from overtraining, but you can’t be a couch potato the rest of the week either.  It also does not need to be an all-out Usain Bolt sprint program either.  If you play a sport that practices once or twice a week, plus games, you have this covered. If you swim, or ride a bike, or are into Martial Arts, then all of this is great!  If you are not doing something like this, then this would be a good thing to add into the weekly habits.  The point here, though, is to modulate the intensity to really get the heart pumping.  James Timmons, Ph. D.  and McMaster University, as well as other institutions, have proved what effects of 30-second sprint sessions on a stationary bike and the effects of just 3-5 sets, 2-3 times a week have on greatly improving VO2 max and other health indicators.  Again, if you like running for an hour, okay, but this will do the same thing in a lot less time!  This is when you can also do body-weight exercises in a circuit, going really hard for 20-30 seconds, then resting for 20-30 seconds, before repeating or moving on to the next one.  There are now a gazillion different routines out there on the internet from Crossfit WODs to Drew Baye that can be soul-crushing and only take 10 – 15 minutes to do.  Oh, and there is my download too. And if you lifted on Monday, then you would not have to worry about doing this until Thursday.  You could do this more than once a week, and some weeks you might miss, and that is okay.  Life happens, but as stated before, by limiting the goal to once a week, it helps make it easier to stick to over the long run.