 [ Symptoms ] can i do intervals inside or outside with or without exercise equipment [ Disease ] yes intervals work indoors or out your body will not know the difference between running sprints on a track or the treadmill cycling on the road or on a stationary bike indoor cycling classes are great interval workouts or working on an elliptical or any other exercise machine you can do intervals with swimming rowing cross country skiing or any other sport you like intervals work as long as you get your heart rate pumping and follow the ratios