if you have the equipment to do what you require i wouldnt waste cash joining a place if you will not be getting the most out of it tbh.
as for intervals, i know of people who for example, run on the tread mill at a steady pace, then for the next 30 seconds turn the speed up, then chill for two minutes etc. meant to get the heart rate going if thats what you mean. never tried it myself but its not uncommon.
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